News:
- Earth Fed Muscle orders will be going out Wednesday morning. Venmo me your order, less 10% before then por favor.
- Tuesday 9:30 and 4:30 classes will be cancelled due to Jury Duties.

Pre Warm-Up

Swing Prep
Every 1:15 for 4 rounds
20 seconds Hollow Hold
5 Seconds rest
20 Seconds Superman Hold

Warm-Up
EMOM for 9 Rounds
1. 20 Plank Push-up (alternating)
2 20 Swings
3 Rest

Strength
E2.5MOM for 4 Rounds
12 Shoulder Press @ 70% of 1RM
OR
Select a weight you can perform for 12 reps consistently

Conditioning
15 Minute AMRAP
10 Dumbbell Push-Press (heavy, unbroken)
10 Dumbbell Push-Press
20 Sit-Up
ME Double Under
Rest 30 seconds
Score is double Unders

Accessory
3 sets x 20 Hammer Curls
3 sets x 20 Forearm curls