Thursday, December 19th

**SCHEDULE REMINDER**

THERE WILL NOT BE A 12:00 CLASS TOMORROW (12/20)

Monday, December 24th 10:00 class only

Tuesday, December 25th: all classes cancelled

Wednesday, December 26th: 10:00 class only

A.

METCON:

40:00 Recovery Bike/Row Conversational pace throughout, pausing every 6:00 for... On the 6:00: 50 Band Pull-Aparts

20 Push-Ups On the 12:00: 10 Cossack Squats 10 Waiter Squats (5 side)

On the 18:00... 10 Single DB/KB Overhead Squats (5/ side) Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike or row until 40:00. Athlete's choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.

B.

OPTIONAL ROMWOD