December 6, 2018


Yoga/Mobility Today 4pm!
Nikki is coaching 11:30am and 4-5-6pm! 
Come say hi!! She needs a little adult time to even out all the baby talk!! 😎

Warm Up:
Row 400m
EMOM for 6 Min 
6 Burpees 
10 Knee To Elbow 

3 Rounds 
Farmer Carry (end of building and back)
Bear Crawl (End of building and back)
**if raining:
2 Rounds 
1 Min Max Calories on Assault bike 
45 Sec Handstand Hold 
2 min Plank Hold 

7 Rounds for time of:
10 Burpees 
20 Deadlifts (155/125#)
**For burpees you must jump and touch 6" above your reach (use pull up bars)

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