If the weather is bad in the morning the 5:15am class will be cancelled. Please call and check about the morning classes before coming. Stay safe!


Warm up:

3 Rounds not for time of:
2 laps or 300m row
15 GHD Sit Ups
15 Hip Extensions

10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts




Fran 21-15-9

Thrusters 95/65

Pull ups


4 rounds of abmat sit ups

4 rounds of hollow body rocks


Cool down:

Walk or jog 2 laps

Foam roll quads and glutes