Friday 11/22

Strength On the Minute x 9: 1 Tempo Front Squat

Tempo: * 5 Seconds Down * 2 Second Pause * Aggressively Stand

Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68%

Conditioning "Singled Out"

3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest

Shout out to Mike! Mike has been with us for 5 years. You can catch him in the afternoons 3-4 days a week. He stays consistent, loves a good challenge and has a great attitude. When he can't make it to the gym, he's running, or making up his own version of our workouts. He's gained a ton of strength and is one heck of a rower! Great work Mike keep it up!