News:
-
Earth Fed Muscle orders will be going out tomorrow morning. Venmo me your order, less 10% before then por favor.
- 9:30 and 4:30 classes will be cancelled today due to Jury Duties. Wednesday 9:30am & 4:30 is unfortunately up in the air. Stay tuned to FrontDesk.

Warm-up

3 Rounds
1/2 Mile Bike
10 Chin up negatives (5 second descent each rep
10+10 Cossack Squat

Conditioning
3 Rounds, 1 Minute Stations
Ball Slam
Single Arm Front Squat (switch every 8 reps)
Burpee

Strength
10 Minutes to find
10 Rep Max Front Squat (2 second pause at bottom)
then…
E4MOM for 2 Rounds
1: 10 @ 95% of 10RM (same tempo)
2: 10 @ 90% of 10RM (same tempo)

Accessory
3x20+20 Glute Bridge+ abductions