Sign-up for Fundamentals Class 

Individual Warm-up: 10-skin the cats

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part 2: 20-partner med balls and sit-ups. Part 3: 10-presses with bar, 10-ring dips.

Strength:  Bench 1) 3 x  70% 2)   3  x  80%  3)  3+ x  90% 

WOD: 3, 3, 3, 3, Clean and Jerk start at 70% and increase.

Endurance: 10k 45lb ruck march

Games WOD: AMRAP in 7:00 of Thrusters 105/65 and Chest to bar pull-ups. Start at 3-reps, 6, 9, 12, 15 etc. 

Recovery: Banded shoulder Stretch, supine back stretches, lacrosse ball T-spine roleouts.