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 - 1RM in no more than 20min
Bench Press - 1RM in no more than 20min

Foam Roll/Mobility

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
Ring Row X 8
Front Plank X :45

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