Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)
Every :90 for 12:00 (4 sets of each):
1st: 3-2-1-1 back squat, 30X1
2nd: 10-14 (5-7/side) alternating DB curl & press
+
AMRAP in 7:00 – increase effort as you go:
7 deadlifts, light up to 185/125
7 bar-facing burpees
+
5:00-10:00 coach-led mobility
Post results to comments.
THANKSGIVING SCHEDULE:
today (11.24): 1030 only!
Saturday (11.25): regular schedule resumes w/classes @ 900 & 1000
Sunday (11.26): 1st Annual CSC Alpine Terrace Turkey Trot @ 900