Arm/Leg Swings x 10
:60 of slow SPT
:60 of Banded Good Mornings
3 x 8 of each progression, adding minimal weight each round
Triple Extension & Shrug
Triple Extension, Shrug & High Pull
Hang Power Snatch : 15 Min to build to a heavy triple
3 EMOM for 10 Min (Use 1st 5 Min to determine weight)
12 Min Amrap
200m Med Ball Run 20/14
10 Wall Ball
*5 Burpee penalty every time the ball hits the ground or you rest against the wall.
WE ARE OPEN FOR 1 CLASS ONLY ON MONDAY, SEPT 2! Sign up for the 9 am class if you plan to attend. It’s gonna get Filthy.