“..Few delights can equal the presence of one whom we trust utterly.” -George Macdonald


All levels class

Back Squat

5x@65%

4x@75%

3x@85%

 

8 min AMRAP

8x  Wallballs

Run 200 meters

-rest 2 minutes

 

8 min AMRAP

5x Pull ups

12x Hand Release Push Ups

 


 

Kids@Core

Elevated Split Squat

4X4 (each leg) @ 31X0 Tempo

 

10 min AMRAP

1x Bear Crawl

5x Wallballs

 


 

Master’s Class

Strength

3x Clean

+2x Jerk

4 sets

 

Conditioning

30/30×8

1st– Wallballs

2nd– Sit ups

3rd– Air Squats

4th– KB Swings

 

-rest 3 min

 

30/30×4

Row for meters @ RPE 70, 80, 90, ME