Thursday, 10.18.2018 

Class Times: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Open Gym Times: 8:00-10:00am , 3:00-4:00pm, 5:00-5:30pm , 6:30-7:30pm

WARM UP
500m Row
Dynamic Movements

Front Rack
Hips/ Ankles
Posterior Chain

CONDITIONING
2 Rounds for Time of:
30 Sandbag Clean + Burpee Box Jump Over
9 Rope Climbs  (2x walk ups)
30 Stone Shoulders
teams may split the work at each station as needed

(Note: for larger classes. 1/2 of the teams will start on sandbags and 1/2 will start on stones)