Holiday schedule:
Monday, December 31st: 8am-9am-10am classes ONLY
Tuesday, January 1st: 8am-9am-10am classes Only
General Warm-up
Then..,
36min. EMOM:
Min. 1) 12/9 Cals on your choice of cardio (max :45sec work)
Min. 2) 1 Round of “Cindy” or “Nate”
Min. 3) :45 Plank or side plank :20e/s
Cindy is:
5 Pull-ups (RX+ Chest to bar)
10 Push-Ups
15 Air Squats
Nate is:
2 Muscle Ups (Strict pullups)
4 HSPUs (RX+ Strict) Scale on bench or box
8 American KB Swings 70/53. Scale:Russian KB
Then..,
Strict Press. Build to a 3RM
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