Warmup

2X: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretches

All Classes

Sit in Bottom of Squat X 1:30 X 3

Advanced

Pullup: Work up to 1RM in no more than 15 min

7:00 for rounds

  • NJ Ave Sprint
  • 12 Slam Ball (20/10)
  • 5 Pushups

Intermediate

Pullup: 4X5 @ 7 RPE

7:00 for rounds

  • NJ Ave Sprint
  • 12 Slam Ball (10/8)
  • 5 Pushups

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