Warmup

Warmup X 2: Jump Rope x 100, 12 Steps Duck Walk, 10 Pushups, 12 KB Swings, 2 Samson Stretch

All Classes

Hip Flexor Wall Stretch X 2:00 ea side

Advanced

Front Squat - Work up to a set of 5 @ 7 RPE
DB Push Press - Work up to a set of 5 @ 7 RPE
We'll be using this as a base weight for upcoming weeks so stick to the RPE

3 Supersets with 1:00 rest
Close Grip Pushup X 10
Ab Wheel X 8

Intermediate

Front Squat - Work up to 1 @ 8 RPE in no more than 17min
DB Push Press - Work up to 1 @ 8 RPE in no more than 17 min

3 Supersets with 1:00 rest
Close Grip Pushup X 8
Ab Wheel X 6

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