community. fitness. results. Welcome to Vital performance fitness.

FRIDAY 11.22.19

*HOLIDAY SCHEDULE* 
Nov. 27th No PM Classes (4:30,5:30,6:30) 
Nov. 28th - No Classes 
Nov. 29th - Black Friday Sweat Sesh 9:00am! 

LIFT + MOVE

20:00 AMRAP 
1) 5 Bench Press
2) 60 Doubles 
3) Max Pull Ups 
4) Rest

*Strict Pull Ups if you want a little extra challenge!  

*Climbing in weight on the bench, but make it hard weight on the first set and try to just build a little.

METCON
10:00 AMRAP 
10 Back Rack Lunges 75/55
20 Russian Twists 35/25 KB 


I LOVE CORE Pump Edition 
3-4 Rounds 
10/10 Dbell Bicep Curls 
10 Dbell Upright Rows
10/10 Dbell Side Bends 

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