Thanksgiving schedule:
-closed Thanksgiving and Black Friday
-Saturday no yoga. 10am will be regularly scheduled
 
Workout of the Day
A. FSqt
Build to a heavy 2 rep front squat
B. 3 rounds
50ft Dbl KB OH walking lunge
10 burpee onto 4″ plate
300m run
C. Iron scap
2-3×8-10 band pull apart (use blue or pink) @21X1
2-3×10-12 banded tricep ext @21X1
Competition
AM
A) Shuttle Runs
(25m Cones)
50m
100m
150m
200m
Rest: 3:1 After Each Distance
5-6 Sets Total
PM
A) Thruster
Heavy Double
B) FSQ @ 65% A
5.5.3.3
C) Bar MU
3.3.3.3.3 Rest: 20sec
D) Cond:
Row 2k
REST 1:1
X 4