News
- Please join us for a holiday celebration this Saturday at Hudson Hall in Downtown Jersey City. Party starts at 8:30PM and all are welcome!

Warm-Up
EMOM for 12 Rounds
1: 20 Push-Up Plus
2: ME Chin over Bar hold (min: 20 seconds)
3: 12 Ipsilateral Overhead Step up (L)
4: 12 Ipsilateral Overhead Step up (R)

Conditioning
4 Rounds
25 Kettlebell Swing (32/24)
15 Thruster (115/75)
10 Sandbag Squat

Strength
8 Rep max Front Squat (02X0)
then…
E2.5MOM for 2 Rounds
1: 8 @ 95%
2: 8 @ 90%

Accessory
3 Rounds
30 secs plank
15 sec single leg plank (each leg)
REST 30 secs
15 second side plank (each side)
30 secs plank
rest as needed