Friday - regular schedule
Saturday - 9am ONLY
Sunday - CLOSED
Fitness -
A1. OHS x 3 x 5 sets; off feel
A2. Hollow to Arch Rolls x 10 (5 each side) x 5 sets
+
For time
20 pull ups OR 40 Ring Rows
30 burpees
40 Front Squats (115/75)
Performance-
A. EMOM x 10 min
Even - 3 OHS @ 70%
Odd - 3 MU's or 5 ring dips
+
For Time
40 pull ups
40 bar facing burpees
40 front squats (155/105)
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