Class at 8:00A and 9:00A ONLY.

Complete 9 Rounds for time. 9 reps on each:

Pull-up

KB Swing (70/55)

Sit-up

Weighted Push-up (45/35) (floor to lockout)

Goblet Squat (70/55)

Bike or Row (cals)

EMOM for 8 min on each. Rest 2 min between.

E1: 10 cal. (EC: 12 cal)

Bike or Row

E2: 10X.

Sit-ups

Bicycle RL=1

*Finish with 1 Mile Run.

HB Back Squat- 6X4@70% or 4X8@RPE6.

*16 min cap.

Complete 4 sets on each. Rest 90 sec after set.

C1:

10X- Goblet Squat (70/55)

15X- Split Leg Lunge Jump RL=1

C2:

10X- Chin-up

15X- DB Hammer Curl (25/15’s)

EC: For time: 10-9-8…1

Bike or Row (cals)

Burpee

Bench Press- 4X8@65% or RPE7.

*15 min cap.

Complete: 4X8 on each. Rest 90 sec after a set.

C1:

BB Floor Chest Press (185/115)

Diamond Push-up

C2:

DB Incline Bench Press (70/45’s)

DB Tricep Kick-back (25/15) RL=1

C3:

DB Side Arm Raise (25/15’s)

Plate Truck Driver (35/25) RL=1