“..The two most powerful warriors are patience and time.” Leo Tolstoy


All levels class

STRENGTH

Push Jerk

8-5-5-3-3

 

METCON

1 minute AMRAP

2x Shuttle run ( in the gym running north and south)

Max Air Squats after run on first run

Rest 1 minute

 

1 minute AMRAP

2x Shuttle run

Max Double Unders on second run

Rest 1 min

 

1 minute AMRAP

2x Shuttle run

Max Sit-ups on third run

Rest 1 minute

 

3 rounds for reps

 


 

Master’s Class

Press

3×8

 

Five rounds for time of:

30 Double/ Single Unders

20 Walking lunges

10 Push ups