Tuesday, December 22 2020 

Please bring a change of shoes to class. This helps keep the sand and the salt out of the gym so that we all have a clean, dry place to workout. 

Strength: Tempo Front Squat 

5 Sets of 3 reps 

(3 second decent, 2 second pause, 3 second accent) 

Superset with….

45 second Wall-sit 

Metcon: AMRAP 3 

10/7 Cal Bike 

10 Pull-ups 

Max Wall Balls 20/14 

Rest 1 minute, repeat for 4 rounds. 

*Score = Wall Balls 20/14