5:15AM CLASS CANCELLED
Warmup: 10 minutes
1:30 row/bike and 1:30 run laps
dynamic warmup
Strength: 15 minutes
1a) 4 x 100' SA DB OH carry (50'r/50'l)
1b) 4 x :30 pullup/chinup hold (alternate grip each round over/under hand)
Conditioning: 18 EMOM
1 - 15/12 calorie row
2 - 12 burpees
3 - 15/12 calorie bike
4 - 6/6 db overhead squats each arm 50/35#
5 - 15 TTB/knees to elbows
6 - rest
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