Warm up Own 2 mins Then, 2 Rounds of 2 mins Bike/row 1 min plank 1 min hang Then, Pvc 4x6 push press WOD 5 Rounds of: 10 THRUSTERS ...

Warm up 4 mins Cardio Abstractor 3 mins stretch 2 mins tossing med ball w/ partner PVC OH Squats Progression Bar-1x8 add-1x5. Add-1x3....

Warm up Yesterdays 4321 PVC Floor Press w/ 6” hold 4x8 Snatch Progression Bar 8,6,3wod lbs 2 WOD 21*15*9*3 of: Power Snatches (65/95)...

Warmup 4 mins cardio 3 mins Crossover symmetry 2 mins plank hold 1 min dying Bugs pvc Sumo Deadlift high pull 3x8 WOD 16 min “EMOM” 0 and...

10 am class only 2 Rounds of 1 min of PULL UPS Rest 1 min 1 min of DB Snatches Rest 1 min 1 min of burpees over DB Rest 1 min 1 min of 1...

Testing today and Tomorrow!!!! Letds Gooo! SUNDAY 9am workout — we must have min. 4+have the class, otherwise there will only be a 10...

Warm up Cardio 2 mins Cardio 2 mins Cardio 2 mins 15 Ball Slams PVC PC Coach Pro WOD 3 Rounds 2 mins 1-arm DB Rows 2 mins upper or full...