CLASSES START AT  6:00AM AND FINSH AT 6:00PM WITH A RELEASE AND MOBILITY CLASS!!

 NO EXCUSES MY FRIENDS 

 

WARM UP 

• 10 lat pull ups on rig 
• 300 m run
• 10 shoulder retractions on rig
• banded squat release 
• foam roll posterior chain
• 10 naked bar squats 
• foam roll posterior chain again
• 10 naked bar squats 

STRENGTH
Front Squat  Tempo 1/1/1
10-10-10-10 @ 70-75%
Accumulate :20sec L-sit hold in between each set of squats, hanging or on Kettlebells

WOD

10 Minute AMRAP
1 rope climb/ 10 ring pulls or 5 pull ups 
10 Handstand Pushups/ holds on wall for 10 secc 
15 Dumbbell Walking Lunges Tempo 1/0/2

ACCESSORY 2-3 sets 

• 10 MSF deltoid raises
• 10 tricep presses, rings, bench 
• 10 calve raises
• 10 bicep curls