News: 
Yoga will be cancelled this Sunday. 

Warm-Up
2 Rounds, 30 second stations
single under
Ski single/ jumping jack
Bell Single /scissor
then...
6 minutes of flow:switch movements at minute 3
Sumo Air Squat/ squat jump
Push-Up/ Diamond Push-up
L hang/ straight leg Toes to bar

Strength
Every 90 seconds for 10 rounds
3 Front Squat @ 80% of 3RM OR 100% of 8RM
then...
Every 90 seconds for 10 rounds
3 Bench Press @ 80% of 3RM OR 100% of 8RM

Conditioning
"Annie"
50-40-30-20-10
Double Under (no escape, must do double unders. modify reps to get it done)
Abmat Sit-up
12 minute cap