All Classes

Quad Smash 2:00min
Heel Cord Smash 2:00min

Warmup

Long lap, 12 lunge w/twist, 10 push-ups, 10 jump pull-ups,12 Wall angels

Advanced/Intermediate

Test: Bench Press, You have 10:00min to work up to 1RM in 3 sets.
Rest 2:00min
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2 Rounds FOR TIME:
Run Short Lap
5 Burpee Tuck Jumps
10 MB OH Lunges (ea. leg)

(Be sure to roll out your quads, IT band, and calves TONIGHT. Front Squat test TOMORROW)

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