Peak 180 – Group Class

Reminder:
Wednesday: Cancelled 7:30 PM Class
Thursday: 9am Only Group Class
Friday: 7am / 8am / 9am Group Class only (gym closed remainder of the day Friday)

*There will be a seminar with coach Dale on Turkey alternatives held during the 4:30pm class on Wednesday.

Weightlifting

Tempo Front Squat (3 sec ecc) (5×2)

3 sec eccentric (down phase). First 2-3 sets should be solid, last two should be difficult.
Should be heavier than last weeks 5×4 on 11/14.

Metcon

Metcon (3 Rounds for reps)

Three 5 min AMRAPS:

(2 min rest between each AMRAP)

1) 10/7 Cal Bike

10 American KB Swings (53/35)

2) 10/7 Cal Row

10 DB Push Press (35/20)

3) 10 Abmat Sit-ups

10 Slamball (30/20)