ANNOUNCEMENT: We know you guys would love to make the Trainers do Burpees! So bring in items such as: Canned Goods, Toys, House Hold Essentials, and Toiletries for the Salvation Army.... We will be doing 5 Burpees for every item. How high can we get those Burpees?

STRENGTH: Front Squats 90% of 1 Rep Max 1x5 @40%, 50%, 60% Then 2Rnds 2a. Step Ups with Weight x20 2b. Walking Lunges Front Rack x20


1-3; 500m Row

3-6; 30 HSPU

6-9; 400m Run

9-12; 30 Burpees

12-15; 40 thrusters 95/65

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