IN CLASS
Warm Up
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Kettle Bell Dead Lift
5 KettleBell Hang Power Clean
5 Shoulder to Overhead

150 Bent over Row 75 Each Arm (Switch as needed)
Isometric Hold with Oppo Arm

AT HOME
Warm Up
Warm Up
3 Rounds
5 Tricep Dips
10 Push Ups
15 Air Squats
20 Sit Ups
400m Run

WOD-
10 Minute EMOM
5 Push Ups
5 Burpees
5 Sit Ups

75 Squats
75 Sit Ups