All Classes

Lax Ball Forearm Smash 2:00min ea.
SL Flex w/ Ext. Rot. Bias 2:00min ea.

Warmup

Short Lap, 10 Travelling inchworms, Heel Shuffle (up & back), 10 Toy Soldiers, High knees (up & back)

Advanced/Intermediate

Front Squats
3sets (6/6reps) 70% 1RM or 7 RPE

(2x)
Sprint to NJ Ave. and back
10 DB Manmakers (Renegade Row, Clean, Squat, Rev lunge, Forward lunge) (scale load accordingly)
10 Diamond Pushups
10 KB/DB Split Squats (per side)
 

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