All Classes 

Calf Smash 2:00min ea.
Lower Back lax ball Smash 2:00min ea.

Warmup
2 Rounds of 
10 Wall Angels
10 Single arm KB swings (ea.)
10 plank pushups
100 jump rope

Advanced/Intermediate

FOR TIME: (# should be 80% 1RM, 70%, and 60%)
3 Power Cleans @ 8 RPE
Run 600m (to O St. from front door and back)
5 Power Cleans @ 7 RPE
Run 400m (to N St. from front door and back)
7 Power Cleans @ 6 RPE
Run 200m (to Morgan St. from front door and back)

Comment