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"Don't look for the third thing."


Pre-Class:

2:00 Cardio

1:00 Pass Throughs

1:00 Wall Pec Stretch Each Side


Warm Up:

3 Rounds Increasing Weight Each Time

5 Deadlifts

5 High Pulls

5 Strict Press

5 Push Jerk


AMRAP 3:00 Rest 3:00 X 3 Rounds:

3 Power Cleans

3 Front Squats

3 Push Jerks


Rd 1: 115/80

Rd 2: 135/95

Rd 3: 155/115

"You make a living with what you get. You make a life with what you give."


Pre-Class:

2:00 Cardio

1:00 Handstand Hold

1:00 Pass Throughs

1:00 Banded 3 Way Shoulder Stretch Each Side


Warm Up:

3 Rounds

9/7 Cals Bike/Ski

:30 Spiderman Each Side

:30 Dead Hang Hold


10:00 Building Strict Press


15-12-9

Handstand Push Ups (Z-Presses)

Toes To Bar


200 Double Unders


12-9-6

Handstand Push Ups

Pull Ups


150 Double Unders


9-6-3

Handstand Push Ups

Chest To Bar Pull Ups (Bar Muscle Ups)


100 Double Unders

"Give what you didn't get."


Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Banded Shoulder Distraction Each Side


Warm Up:

4 Rounds

10 Cossack Squats

25' Dumbbell Death March

10 Goblet Squats

10 Rhomboid Pulls


4 Rounds:

20/15 Cal Row

20 Wall Balls

20 Dumbbell Snatches


Extra Credit:

EMOM 8

Odd: 5 Front Squats

Even 10 Back Squats



4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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