6:00am Class and 5:30pm Class

A: Warmup
300m run or row
15 bb good mornings
25 empty bar back squats

B. Every 2 min: Record Heaviest Front FS
10-8-6-4-2 Front Squat
8-15 true pushups. Touch Ground, Full Extension. Not for speed.

C. 3 Rounds
21-15-9 Cal
Movement X
Rest 2:00
1&3 Cal Ro & Wall Ball
2 Cal Pedal & Burpees