1. Back Squat  5 X 3 @ 80% of 1RM

2. Weighted Pull Up 5 X 1 Find 1RM

3. Press  5 X 3 @ 75% of 1RM

Post loads of each movements.

Coaching Tips:  Scale load and movement to match your current fitness level.  Move from exercise 1 to exercise 2 and finish with exercise 3 to complete one cycle. You will end up doing 5 cycles total.  1 minute rest in between each exercise, with a 2 minute rest after the third exercise.  Focus on form while performing these lifts. Once form has faltered, lower the load to where these lifts can be performed correctly.  Use a belt and strap to help hold the weight during the weighted pull ups.

Reminder: The 5:00 pm and 6:00 pm classes are canceled on Thursday.  The noon class will be the last class until Saturday morning at 6:00 am. All scheduled classes will be held at their regularly scheduled times. We will be closed Friday, Christmas Day.