Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!

Conditioning:

In 3:00 complete:

12 Double dumbbell bench press (2 x 50/35)

9 Front squats (135/93)

6 Kettlebell swings (97/62)

Max calories rowed/bike* in the remaining time

4 Sets for score

(Rest 1:30 between each set)

*On rounds 1 and 3, bike or row. On rounds 2 and 4, do the opposite.

Strength:

Back Squat

Spend 5 minutes warming up to 70% of 1-rm and then on a 1:00 clock….

3 reps @ 70%

7 Sets for quality

†Levels:

• Intermediate/70+ Advanced: same reps as advanced, (2 x 40/30) dumbbells, (115/78) front squat, (72/53) kettlebell
• Beginner/70+ Scaled: 10 bench press (2 x 35/25) dumbbells, 8 front squats (95/63), 5 kettlebells swings (62/45) 

Post results and experiences in the comments