We will start the 4:30 class up again today, Friday September 4th
Saturday class has been moved back to 10am
We will have one class on Monday in leu of the holiday at 10am
Prep
Overhead prep
Coach's choice dynamic
Strength
10 min EMIM
1st- 3-5 tough push ups - plyo if possible
2nd- 3-5 Tough ring rows
Conditioning
"Fight Gone Bad"
3 rounds for max reps with a continuous running clock
1 min wall balls
1 min Sumo Deadlift to high pull 55/75
1 Min box jumps 20/24
1 min Push Press 55/75
1 min row for cal
1 min rest
Recovery
Easy walk or row
Friday group stretch
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