Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side

Groiner X 1:00 ea side

EMOM for 6:00: Wall Sit x :25

Advanced

5 rounds for time:
21 OH Plate Lunges (45/25)
15 Pushups
9 Pullups
3 Burpees

Intermediate

3 rounds for time:
21 OH Plate Lunges (25/10)
15 Pushups
9 Pullups
3 Burpees

Comment