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"Culture Eats Strategy For Breakfast."


Pre-Class:

1:00 Front Rack Stretch

1:00 Couch Stretch Each Side

1:00 Pigeon Stretch Each Side


Warm Up:

EMOM x 8

1) 15/12 Cal Row

2) 10 Cossack Squats

3) 20 Reverse Lunges

4) 5 Push Ups + 5 Pull Ups


Build To A Heavy 3 Rep Power Clean


EMOM x 5: 3 Reps At That Weight


21-15-9

Power Cleans (95/65)

Hand Release Push Ups


Then


21-15-9

Push Press (95/65)

Toes To Bar

"Remember there's no such thing as a small act of kindness. Every act creates a ripple with no logical end."


Pre-Class:

1:00 Each Side Banded Tricep Stretch

1:00 Each Side Hamstring Pull Downs

1:00 Butterfly Stretch


Warm Up:

AMRAP 8

5 Inchworm To Push Ups

5 Pausing Air Squats (3 Seconds)

10 PVC Pass-Thrus

200m Row


10 Rounds:

10 Wall Balls

1 Lap Run


6 Sets:

1 Pausing Front Squat (1 Second)

1 Front Squat

Pre-Class:

1:00 Barbell Thoracic Opener

:30 Handstand Hold

1:00 Pigeon Pose Per Side

:30 Hollow Hold

:30 Arch (Superman) Hold


Warm Up:

3 Rounds:

10 Rhomboid Pulls

10 Sit Ups

10 Walking Lunges


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30/20 Push-Ups

Station 3 – 20 Dumbbell Push Press

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

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