1) Nov 2nd Holiday Party Evite – RSVP as soon as possible. We need a head count by Wednesday.
2) Register for your Nov. 2nd Fight 2 Give heat HERE.
3) Fight 2 Give Donations – HERE (we have had less than 15% of our CFD population donate or ask for donations. Step up for a great cause).
A. Take 20 minutes-
Back Squat: 60%x3, 70%x3x2, 80%x3x3, 85%x2x2
Beginners: Sets of 3s.
B. 10 Rounds for time:
Russian KB Swings 70/55lbs – 10 reps
Air Squats – 15 reps
Double Unders – 30 reps
*15 minute cap
C. Bonus Round: Mobility
A great stretch after today’s work. Spend 8-10 minutes in the “Couch Stretch”, either directly following class or before bed. Refer to video for demo.
VIDEO COUCH STRETCH
Welcome Graduating Onramp Team “Shut it Down” to Lincoln Square.