All Classes

Pec/Shoulder Compartment Smash 2:00min (place Lax ball at juncture of pec and shoulder. Smash)
Forearm Smash 2:00min ea. side

Warmup

(2x) 50 Double-unders (100 jump rope), Bear crawl (up and back), 10 Step ups, 10 Wall ball

Advanced/Intermediate

3 x 8 Bench Press @ 6 RPE (+ #5 per set)

AMRAP in 13:00min:
5 Wall Press Planks
5 Diamond Push-ups
15 Air Squats
 

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