Classes start at 6:00 am and finish with a trigger release

class at 6:00pm…. don’t miss out!

Warm up

Release shoulders and hips


Build to today’s heavy… 15 min  Hang Clean + Clean + Jerk  what fun !!!  FT 20 min  20/15 Calorie Row 20 Chest-to-Bar Pull-Ups 20 Thrusters (115/75 lbs)MW 20/15 Calorie Assault Bike Little something extra  Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up