A. Front Squat - with tempo (3 down + 2 pause in bottom) - 4x5
B1. DB bent over row- 10/side x3
B2. Arch up - 12x3
+
21-15-9
Thruster
Cal row
Burpee over rower
RX - 95/65#
MRX - 65/55#
TEENS - 55/45#
FIT CLASS
Part A
DB bench press - 8-10x4
DB reverse flyes - 8-10x4
Part B
Banded press - 10-15/side x4
Banded curls - 10-15/side x4
Part C
Seal walk - 50ft x3
Plate push - 50ft x3
Part D
EMOM 16
1 - 250/200m row
2 - 10 Medball cleans
3 - 5 Heavy DB burpees
4 - :30 sec. mountain climbers