Classes start at 6:00 am and finish with a trigger release

class at 6:00pm…. don’t miss out!

Warm up

Release shoulders and hips

• 10 ps banded sits 
• 10 ps towel drags
• 2x 10 sec lunge plus 2 hops 
• 5 tempo pushups 3/2/3
• 10 hanging lat retractions 
• Demo olympic lifts 

Strength

Build to today’s heavy… 15 min  Hang Clean + Clean + Jerk  what fun !!!  FT 20 min  20/15 Calorie Row 20 Chest-to-Bar Pull-Ups 20 Thrusters (115/75 lbs)MW 20/15 Calorie Assault Bike Little something extra  Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up