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:  Clean 1) 3 x  70% 2)   3  x  80%  3)  3+ x  90% 

WOD: 5k row or run

Stamina: 10,9,8,7,6,5,4,3,2,1 135lb bench press, ring dips, tricep push-ups.

Endurance: 10rds of 20-situps, 20-leg levers, 20-4ct flutter kicks.

Recovery: Back roleouts