Class Times: 8:30 am ONLY<\/p>\n\n\n\n
A. Warmup<\/p>\n\n\n\n
2 rds<\/p>\n\n\n\n
1 min walking lunges<\/p>\n\n\n\n
1 min burpees w\/ tuck jump<\/p>\n\n\n\n
1 min banded shoulder opening<\/p>\n\n\n\n
3 rds<\/p>\n\n\n\n
Ski 8 cal<\/p>\n\n\n\n
10 pvc back squats w\/ pause at full depth<\/p>\n\n\n\n
3 pullups<\/p>\n\n\n\n
1 rd<\/p>\n\n\n\n
5ea arm single arm devils press + thruster<\/p>\n\n\n\n
B. Back Squats 3×10<\/p>\n\n\n\n
*Each set should be a challenging working set.<\/p>\n\n\n\n
C. Ski 25\/20 Cal<\/p>\n\n\n\n
5x 1 devils press + 1 thruster<\/p>\n\n\n\n
5 pullups – NOT JUMPING<\/p>\n\n\n\n
Ski 20\/16 Cal<\/p>\n\n\n\n
5x 1 devils press + 1 thruster<\/p>\n\n\n\n
5 pullups – NOT JUMPING<\/p>\n\n\n\n
Ski 15\/12 Cal<\/p>\n\n\n\n
5x 1 devils press + 1 thruster<\/p>\n\n\n\n
5 pullups – NOT JUMPING<\/p>\n\n\n\n
Ski 10\/7 Cal<\/p>\n\n\n\n
5x 1 devils press + 1 thruster<\/p>\n\n\n\n
5 pullups – NOT JUMPING<\/p>\n\n\n\n
*12 min timecap<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Class Times: 8:30 am ONLY A. Warmup 2 rds 1 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1016","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Class Times: 8:30 am ONLY A. Warmup 2 rds 1 […]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1016","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1016"}],"version-history":[{"count":2,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1016\/revisions"}],"predecessor-version":[{"id":1024,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1016\/revisions\/1024"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}