Remember today is the Christmas party!!! We will eat directly following the 5:45 class so around 6:45. We have some people on the board bringing things but feel free to bring anything you would like esp side dish or dessert. We should be good on plates, etc.
Also if you want to play the white elephant game bring a gift under $20 it’s super fun.
2 rounds of:
20 air squats
15 pvc pass thrus
10 hang powercleans (empty bar)
then as a group:
:20/:10 rest 4 each 8 total
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
This is a benchmark workout…..
7 muscle ups-14 ctb-14 pullups-14 banded pullups-14 ring rows
HPC-Scale the load so its 1-2 sets
SIngle arm db row (each arm)
50 abmat situps
1-2 sets on these