All classes

Core: 2 sets

8 barbell rollout

12 seated like ups

40-60 sec Chinese Supine Plank

BASECAMP

Complete 4 rounds of 3 minutes each, rest 1 minute between rounds

*pick up where you left off after each minute rest.

1 time buy-in: 16/12 cal bike (1:40 max)

Then

15 American KB Swings (55/35#)

30 DU

VERTICAL X

5x 4 minute rounds , each for time

(Record all 5 times)

17/12 cal bike (1:40 max)

12 Hang Power Snatch (95/65#)

40 DU

RECOVERY ACCESSORY WORK:

3 sets NOT FOR TIME

8 DB Floor press

8 DB Bent Over Fly’s