Say Goodbye To November

 In Workout of the Day

Last day to RSVP to our holiday party is Friday the 2nd at 12:00pm!

Click here to RSVP for you and your significant other/family.

WARM-UP:

400m run
30 Jumping Jacks
30 Seal Jumps
30 Lunges (total)
:30 Squat hold
30 Air squats
5 Burpees

SKILL:

Foam roll and quad smash with barbell

WOD:

25 min EMOM

Min 1- 10-15 Hollow Rocks
Min 2- ME Box Jumps (30/24)
Min 3- 10 Deadlift (40% of 1RM or 185/125)
Min 4- ME Calorie Row
Min 5- REST

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