Classes start at 6:00 am with Rachel and

finish at 7:00pm with Jas teaching yogi/stretch 

Warm-up

• 400m Slam Ball or Plate Run
• 50 Double Unders 100 ss
• 40 PVC Overhead Squats20 Push-Ups

  20 Beat Swings, externally rotate shoulders 

  10 Russian Baby Makers

Bench Press

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 50-60%

alternate 8 ps renegade rows

Metcon (AMRAP – Reps) Just because we can 

Three sets for max reps:

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds

90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Assessory 2-3

• 5 cat cows
• 30sec isometric bird dog holds
• 10 bridges with a long leg level