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"I want to see it before I believe it."


Pre-Class:

2:00 Cardio

1:00 Banded Tricep Stretch

1:00 Child's Pose


Warm Up:

2 Rounds

1 Lap Run

:30 Squat Hold

:30 Pull Up Hold


Kipping Progression To Muscle Ups


3 Lap Run (1,000m Row)

50 Air Squats

50 Ring Rows

50 Empty Bar Presses


2 Lap Run

25 Front Squats (95/65)

25 Pull Ups

25 Push Presses (95/65)


1 Lap Run

10 Thrusters (135/95)

10 Muscle Ups

"There will never be a better you than you."


Pre-Class:

2:00 Cardio

1:00 Banded Shoulder Distraction Each Side

1:00 Wall Pec Stretch Each Side

1:00 Wrist Stretches


Warm Up:

3 Rounds

5 Empty Bar Kang Squats

10 Scap Pulls

15 Horizontal Hurdle Hops


AMRAP With A Partner Until Partners Have Accumulated 200/160 Cals Biking or Skiing:

60 Half Man Makers

50 Dumbbell Reverse lunges

40 Deadlifts (185/135)

"You can easily judge the character of a person by how they treat those who can do nothing for them."


Warm Up:

500m Bike

1 Lap Run

1:00 Pigeon Pose Each Side

1:00 Calf Stretches Each Side


Complete With A Partner

50 Wall Balls

50 Power Snatches (75/55)

50 Pull Ups

50 Push Presses

50 Box Jump Overs

50 Thrusters


Each Person Sprints 1 Lap Before Each Exercise




4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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PALM BEACH ATHLETIC COMPLEX.png