Wednesday 8/20 A) 3-4 Rounds 8 Bench Press Supported SA Dumbbell Row X 8/Arm Row 200/250 M Rest 1 B) 10 Min AMRAP 2 Strict Press + 8 Push Press 12 Rear Delt Flies 12 Alt Dumbell Curls 12 SA Tricep Kick Backs

Tuesday 8/19 A) EMOM X 7 Minutes 200 M Bike (25 Seconds) B) 3 Rounds Min 1: Sled Push + Drag 50/50 Min 2: Dumbell HPC X10 Min 3: Lateral Box Step (Overs) X 12 Min 4: Steady Erg Effort If Class is big shuffle Minutes 1-3 but make everyone do Min 4 Last in…

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out use last weeks final weight for 1 rep x 3 sets have 2-3 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will never touch the barbell to…

Monday 8/18 A) 4 Sets Dumbbell Split Squats X 6/side Supported Trap 3 Raise X 10/ Side CrissCross Flutter Kicks X 20 Seconds B) 3 Rounds 3 Min On/ 1 Min Off 200 M Run 10 Wall Ball Then AMRAP in remaining Time: 5 Ring Rows 5 Push Ups 10 Squats