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**Please note that the 6 am, 9 am, and 12 noon classes are cancelled today (Wednesday) for Remembrance Day. The morning Olympic weightlifting class will be on Thursday at 10:30 am this week. Evening classes on Wednesday are as scheduled.**

A. Back squat – 3×10 @ approx. 65%. Use your new numbers if you set a PR last week. 65% of your 1 rep max will equate to 72-75% of your new rep max, just to make your math easier.

B. For max calories:

Either 10 minutes on the rower, OR on the Airdyne. This will require some pacing to do this right. You don’t want to get to the end and still have lots of gas left. Conversely, you also don’t want to burn out after three minutes either.

C. Mobility.