Classes start at 6:00 am and please use the
sign up system!
Classes finish with a great trigger release and
stretch class!
Warm up
Kb Halo 5 per direction
weight plate core circles 5 per direction
10 arm slow arm extension with weight plate …. keeping ribs in and core tight
T-Spine release with peanuts 2 min
hip and stomach release 2 min per side
RETEST – 10 arm extension with weight plate …. keeping ribs in and core tight
Pausing Overhead Squat 0/0/3
Build to a Heavy Set of 4
3 rds for time 1 round NANCY 1 round BODY ARMOR
”Nancy” shortened
1 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Body Armor
1 x 12 Bulgarian Split Squats, each leg
1 x 18 Barbell Good Mornings…. DO NOT put on your neck please use upper back
1 x 100 Meter Kettlebell Front Rack Carry