Last day to get your order in!

Warm Up: 

• 200m or down and backs 

• 20 PVC Pass Thru 

• 20 Band Pull Aparts 

• 20 Band Rows 

• 20 Band Press 

• 20 Air Squat w/ band around knees
  *focus on driving knees out during squats 

• Performance: 3 Rounds: 
  5 DB Arnold Press AHAP 
  10 Lat Delt Raise 

  20 Alt Plank shoulder taps

  10/10 Single Leg Box Squats 
  

AMRAP x 10 Minutes

• 5 Box Jumps 

• 7 Pull Ups 

• 9 Db Hang clean and Jerk

Fitness: 3 Rounds: 
5 DB Arnold Press AHAP 
10 Lat Delt Raise 
20 Alt Plank shoulder taps
10/10 Single Leg Box Squats

5 Rounds…

• 15-Kettle Bell Deadlift High Pull 

• 20-Russian Twist

• 10-Knee raises with ball

• 20 Lat Over

Friday Special