SEE ALL YOU TIGHT PEEPS AT RELEASE CLASS TONIGHT !!!

• WARMUP

• 10 ring pulls
• 10 air squats holding 10 full sec at bottom
• Matrix warmup, glab small weights please 🙂

Strength and Skill

Rope climbs AMAP in 10 Minutes 5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115/ MW – 10 Slam balls/ 10 torso twists with same ball

Assess. work

3 sets 12 x 3 sets ….. ME without throwing the weights to move them.

• Bicep curls, hammer
• tricep press, kick back
• medial deltoid raises