Classes: 6am, 4:15pm & 5:30pm

A. Coach Led Warmup

B. 24 min EMOM
1st – 10/8 cal bike sprint
2nd – 6 devil press. Use 2 db’s. Choose your own weight.
3rd – 6/4 bar mu. Sub 8 pullups + 8 push-ups
4th – rest

c. AMRAP 4 min: rest 3:00: 4Min AMRAP
10 plate hold reverse lunges 45/25
30 Plate Hops (45/35’s)