This week is Deload week. Which means all lifts will be done at 70% of your 1 rep max
Today is Veterans Day and we will have modified hours
6:30am class
7:30-9am Open Gym
9am Class
10-12pm Open Gym
Strength:
Deadlift 3-3-3-3-3
70% of your 1 rep max
In Teams of 4... For Time: 1 mi Run (Each person runs 400m 1 at a time) 100 Kettlebell Swings 200 Push-ups 300 Air Squats 1 mi Run (Everybody run together on 1600m)
1 team member works at a time doing 25 reps then they must switch
2nd team member is doing mt climbers
3rd is in plank hold
4th is jumping single jump rope
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