191213

**Gym Chalk Talk:
Christmas Party tonight, (No 5:30 or 6:30pm class)! There are still 19 days left in December to get after your health & fitness goals!

Dynamic Group Warm-Up
Plate Ankle Stretch
Wrist Stretch
Hip Flexor Stretch
Front Rack Mobility

Workout of the day for Friday Dec. 13th, 2019:
Tempo Front Squat
3-3-3-3-3, tempo: 33X1*
*Build Each Set

4 Rounds:
30 Sec. On/30 Sec. Off, alt:
• Cal Row
• Wallball
• Cal Bike/Ski
• KB Swing

Sweat Sessions Workout for Friday Dec. 13th, 2019:
6 Rounds:
30 DB Movement*
20 Cal Bike/Ski/Row
10 Weighted Abmat Sit-Up

*DB Movements:
Round 1: DB Deadlift
Round 2: DB Hang Clean
Round 3: DB Front Squat
Round 4: DB S2OH
Round 5: DB Snatch
Round 6: DB Thruster