12.9.19 Please RSVP for this Saturdays community meal!!

To show appreciation for all your hard work as well as giving me the opportunity to build you a healthier lifestyle each day I want to invite the entire Iota Fitness community and your families to enjoy a meal together on December 14th at 2 p.m.! Please RSVP using the following form by December 12th! Steak, chicken, and rice will be served.

RSVP Here.

A. Warm Up

EMOM for 5 minutes

6 Gorilla Rows 8 Push Ups 10 Jump Squats *reduce reps to 4-6-8 if struggling to complete in a minute *KB Push Ups for challenge

EMOM for 5 minutes

6 Strict Knees to Elbow 10 second sprint (bike or rower) *strict toes to bar for challenge

B. Strength

Front Squat

2 sets of 4 reps @ 31X1 Tempo 2 sets of 2 reps @ 30X1 Tempo *building from last weeks weight

C. Conditioning

3 rounds for time of:

Bike 20/16 calories (may also row) 10 Thrusters 95/65 10 Alternating Front Rack Reverse Lunges 95/65 4 wall walks *coaches challenge barbell weight 115/75 & OH Reverse Lunges

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A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row