AM Class: 6:00AM
PM Class: 5:30 PM

A. Coach Led Warmup

B. Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%

C. 15:00 EMOM
minute 1: 18/14 Calorie Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups

Optional Accessories:
3 Sets: For Quality
8 Barbell Roll outs
10 Feet Elevated Ring Rows
:15/:15 Side Star Plank