All Classes 

Pec Shoulder Compartment Smash 2:00min ea.

Warmup (2x)

Row 250m/Run to Morgan Ave. and Back
12 Handstand Kickups
10 MB OH Lunges (20#/12#)

Advanced/Intermediate

Superset
6-6-6-6 Front Squat @ 70% 1RM

15 reverse crunches
Rest 1:00min btw sets
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12:00min AMRAP
10 PVC Birdees with Heel Tap (ea. leg)
10 Burpees

10 Goblet Squats (20#/15#)

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