Release class tonight !

Classes start at 6:00am today …..get an early start to your day and

get it over and get it done!

Warm up 2x

• 10 Banded SA presses
• 10 banded SL pulls 
• 10 PS towel Drags, active glut on standing leg
• 5 SP SL burpees 
• 5 push ups tempo 3/03
• run 400 m 

Strength

Bench Press 10 – 10 – 5 – 5- 3 – 3 alt with pec stretch  and 10-15 squat jumps  WOD 3 Rounds for Max Reps at each station: 5 min AMRAP  2 mins Run 200-400 meters then Single skip – Double Unders 1 min O/H backward walking lunges 45/35/25/15 1 min  3:00-4:00, Pull Ups 1 min 4:00-5:00, Burpees w/ High Jump to target above max reach Rest 1 minute SCORE: Max reps from all 3 rounds ACCESSORY 2-4 Rounds: 200 meter Run 10 Medial, front, back  deltoid raises 10ps  banded leg lifts, squeeze butt and 10 ps clams  10ps alt  bicep curls and tricep dips