Coaching Notes: If you are the 3rd partner who will be waiting around 3 minutes before getting into the workout, work on mobility. This is a great opportunity to groove the bottom of your squat with a squat sit, or do a banded front rack to

Coaching Notes: This is a great day to come in early and work on shoulder mobility. I would suggest the banded front rack, banded chest stretch, bar hang, and downward dog (2 mins each movement/side) If finished, talk to a coach and work on a weakness

Notes: If you are here Monday, your kb swing weight today should be dramatically different/lighter. There’s a lot of reps here and with that comes fatigue. Be mindful of every rep. Rest as needed. This is a workout of pacing yourself. Take on each movement

Coaching Notes: See if you can keep your rows/bikes consistent times through the 8 rounds, you want to be able to maintain performance. If you find you can’t, you are going to hard in the rounds at the beginning. It’s hard on your nervous system

Coaching Notes: BB oh press – drop the weight 15% for the 3-5 reps when you can complete all 8 singles increase the weight by 5lbs next week, no legs (rack weight) Use rings on dip hold if possible. Weight pull ups if you can

Coaching Notes: Pre-workout mobility – wrist flexors, hamstrings The warmup will consist of the movements in part A so you can get after it in your 5 rounds. Note that there is no rest from movement to movement, so start thinking about what weights you

Workouts are a surprise for the month due to the BEFIT Workout Advent Calendar.