Classes: 6am & 5:30pm

A. Coach Led Warmup

B.40-30-20
80-60-40
russian kb swings 55/35
double unders

C.21-15-9
deadlifts 225-155/155-95
400m run

D. EMOM for 12 min:
1 – 50 sec bird dogs
2 – 30 sec hollow rocks
3 – 12 bb good mornings. Keep it light.