For those participating in Secret Santa remember to draw a name from the box tomorrow when you come to class. If you havent put your name in and want to participate then drop your name in and pull a name out.

Fitness

1. FRONT SQUAT
4×2 tempo at 75%
3 sec down, 3 sec pause at bottom, 1 sec up

2.  20 MIN AMRAP
5-Shoulder Press
20-Lunges
15-Pullups

Performance

1. FRONT SQUAT
4×2 tempo at 75%
3 sec down, 3 sec pause at bottom, 1 sec up

2. “MARY”
20 MIN AMRAP
5-HSPU
10-Pistols
15-Pullups

(hspu scale options: 20 sec handstand hold. HSPU off a box.

pistol scale options: banded pistol. pistols off a box.

pullup scale options: reduce number. banded pullups. jumping pullups. ring rows)