Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw - 4 x 6/side Strength 2 B1 - Push jerks [...]

Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)

Strength A1 - Deadlift - 5 x 3 @ 85% *Max reps on last set A2 - Frog pumps with DB - 3 x 12 Workout For max reps: Tabata air squats *The Tabata interval [...]

Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 Thrusters (75/55) V-ups Mobility Banded front rack stretch - 1 [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]

REST DAY! NO CLASSES Get outside and do something fun. Or just relax! See you tomorrow!