“To go fast, travel alone. To go far, travel with friends.” -African proverbs


All levels class

Press

3 sets of 5 reps @ 70%

 

12 min AMRAP

1x STO @ 115/85

20x Double Unders

-add 1 rep to each round of STO, Double Unders stay at 20x

 


 

Kids@Core

Strength

Deadlift 3×10

 

Conditioning

1x Manual Resisted Run

10x Burpees

1x Manual Resisted Run

8x Burpees

1x Manual Resisted Run

6x Burpees

1x Manual Resisted Run

(rest as needed between movements, but work to keep the Burpees unbroken)

 


 

Master’s Class

Strength

Push Press

3 sets of 10 reps

 

Conditioning

3 min AMRAP

1 min Ball Slams

1 min DB/ KB Thrusters

1 min Row

-rest 3 min

3 rounds