News!
9:30am will be cancelled today. We apologize for the inconvenience.

Warm-Up

EMOM for 12 Rounds
1: 20 V-ups
2: 20 Shoulder taps (each side)
3: 8 Half kneeling Arnold Press (bad side) slow descent
4: 8 Half kneeling Arnold press (good side) slow descent

Conditioning
1KM Row TT
4x500 @ 500 meter pace
Rest 1 Minute between efforts

Strength
4x10 Bench Press AHAP

Accessory
3x15 Barbell Roll-out