Warmup

Warmup X 2: 100 Jump Rope, 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws, 2 Samson Stretches

All Classes

Scorpion Stretch X 1:00 ea side

Seated Diamond Stretch (feet extended) x 1:30

Advanced

EMOM for 18:00 

Even Minutes: (@20% B.W. ea arm)

  • 5 DB DL
  • 5 DB HPC
  • 5 DB PP

Odd Minutes

  • 5/10 Pushups
  • 10/20 Flutterkicks
  • 10/15 Squats

Intermediate

Same as advanced, except even minutes at 10% BW ea arm.

Comment