We will be following a new format. All classes will be run on a running clock from warm-up to cool down!

0-5 min:

jump rope/row/run/push prowler/bike etc. low to moderate intensity

5-10 min:

Foam Roll and mobilize hamstrings, glutes, low back

10-15 min

Warm-up RDL’s and Seated DB Press


EMOM 15 1st–5 RDL’s

2nd–10 Seated DB Press

3rd–5-10 Strict ttb


Clean Up equipment


15minute AMRAP

5 Ring Dips

10 Hang Power Clean and Jerk 135/95

30 Double Unders


Clean up and Core/Mobility of your Choice.


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