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