12.30.19

Please refer back to the announcements made over the weekend!! They go into effect January 1st!!

This weeks schedule will be regular classes Monday, no 5:15 p.m. class New Years Eve, closed New Years Day. Regular classes resume on the 2nd.

Also no weightlifting class until further notice!!

Thank you for the support the last 6 months I’m excited for what 2020 will have in store for the Iota community.

A. Warm Up

3-4 rounds NFT

90 second row or bike 75-80%

60 seconds rest

-Then-

3 rounds NFT

10 Hip Thrusts

30 second side plank/side

10 Air Squats

10 DB Frog Pump

B. Strength

Front Squat

12 minutes to Build up to 1RM

Then perform 1 set of max reps at the prescribed tempo (30X0)

– ABSOLUTELY NO PAUSING ALLOWED. Load the bar with 85% of todays 1RM for this test.

C. Conditioning

Bike 50/40 Cals

30 Dual Kettlebell Front Squats 35/16

Bike 40/32 Cals

20 Dual Kettlebell Front Squats 53/35

Bike 30/24 Cals

10 Dual Kettlebell Front Squats 70/53

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