CLASS

A.
EMOM for 12 mins
MIN 1 -C2B 3-10 reps
MIN 2- Ring Dips 4-12 strict
MIN 3- Rest

B.
Every 3 minutes for 18 minutes (6 sets)

60 seconds Max Cal Row

Score = Max Call per set

EXTRAS

10 empty bar back squats from the
floor
Couch stretch- 2 min each side
10 back squats with 3 sec pause bottom
and top.
calf stretch 2 min each side
10 reps bouncing out of bottom (stil slow
and controlled on way down.
Groin stretch w barbell 2 min