The new Saturday 11am class is a hit. It is now a permanent addition to the schedule in lieu of the 11am Sunday class. Starting this week (4/15) classes are offered on Sundays at 9am & 10am only.

PART 1

“WHISTLE WHILE YOU WORK”

5 Min Warm-Up Deadlifts

FITNESS W/ A Partner
(Break It Up However You See Fit)

10 Min To Establish A 3 Rep Max Deadlift Or Trap Bar Deadlift

Rest 2 Min

12 Min AMRAP
24 Pull-Ups Or Banded Or Rack
18 Cals Row
12 DB Shoulder To Overhead 50/35
6 Synco Bar Facing Burpees (One Barbell)

SPORT W/ A Partner
(Break It Up However You See Fit)

10 Min To Establish A 1 Rep Max Deadlift

Rest 2 Min

12 Min AMRAP
24 C2B
18 Cals Row
100 Ft Handstand Walk* (P1 Perform 25 Ft HSW P2 Perform 25 Ft HSW)
6 Synco Bar Facing Burpees (One Barbell)

*Use A Partner For Handstand Walk For Balance*

PART 2 OPTIONAL

3 RNFT
20 Banded Lat Pull-Downs
20 Banded Pull Apart
:30-:60 Sec Hollow Hold (Add Weight If Possible)