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 - After warmup, 5X5 straight sets, add 5-10 # to last week
DB Push Press - After warmup, 5X5 straight sets, add 2.5-5 # to last week
 

4 Supersets with 1:00 rest:
    Close Grip Pushup X 12
    Ab Wheel X 10

Intermediate

Front Squat - After warmup, 4X5 straight sets @ 7 RPE
DB Push Press - After warmup, 4X5 straight sets @ 7 RPE

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

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