Friday, January 5, 2024

Final call for tickets to the Caps game!
Caps v. Canadians – February 6th, 7pm
Tickets: $85, includes food, and unlimited wine, beer, and soft drinks
Sign-Up Here!

Strength
Every 3:00, 4 Rounds
3 30X-Tempo Bench Press + 3 Bench Press (70-75% 1RM Bench Press) +
15 Banded Face Pulls
*Bench: 3 reps with 3s descent, then 3 “regular” speed reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-4)
AMRAP
8 Burpee Box Jump Overs (24/20)
40 Crossover Single Unders (FX: 24)
8 Burpee Box Jump Overs (24/20)
40 Speed Steps (FX: 24)