IN CLASS
Warm Up
5 Rounds
10 Pull ups
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 AMRAP
10 KB Pull overs
10 Goblet Squats
20 KB Skull Crushers
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken

AT HOME
Warm Up
5 Rounds
10 Tricep Dips
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 Minute AMRAP
10 Wide Grip Push Ups
10 Weighted Squats (hold something)
20 Weighted Skull Crushers (use a book, a rock, a water jug)
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken
Log What you used for weight