Yogi/stretch is on tonight at 7:00pm

Classes start at 6:00am and finish with an amazing

400m run/500m row/25 cal bike

PVC Warm Up
10 pass throughs
10 reverse pass throughs
10 around the worlds (each direction)
shoulder external rotation w/ PVC (:30 each side)

5 walk outs
10 hollow rocks
5 push ups
5 wall walks
10 v-ups

Every 2 Minutes, for 10 Minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

WOD: #1
2 Rounds
15 ps Single leg DL
600m Run.. to 16 and back

Rest 1-2 MIN

WOD:#2

2 Rounds
10 ps weighted step ups with a single arm press at top
600m Run/500 M row

Finisher

5 rounds of 5 strict handstand push up ……Beginners do flutter kicks on bench and practise getting up on wall