ORIGIANL JOES OUTING 

PRE CLASS WARM UP 400m Jog, Then: 2X  20 Inchworms + 1 Push Up 15 Ring Rows STRENGTH BENCH Press – 3 3 3 3 3 3 , look up your 3 rm – High Tempo Alt with Max effort pull ups, record new score   METCON 5 Rounds 20 KBSwings (55/35) 15 knee ups on rig 10 surfer Burpees, these are side ways  ADVANCED 5 Rounds 20 KB Swings (70/55) 15 Toes to Bar  10 Burpees