Don’t worry. This is not happening in our box EVER!
Main Class
Skills/Strength
Bench 5, 5, 5, 5
Do DB Renegade Rows b/n sets 8 reps
Conditioning
10 min AMRAP
Buy in with 20 second Hollow Hold at the start of every round
5 Pull Ups
10 HRPU
15 AIr Squats over Wall Balls
Score will be Rounds plus reps.
Fundamentals Class
Skills/Strength
Practice Movements: Push Ups, HRPU, Renegade Rows, Ring Rows
Movements 2: Sit Ups, Burpees, KettleBell Swings
Conditioning
For time:
10 Ring Rows
15 Deadlifts 60/40
20 Single Skips
15 Burpees
10 Russian Kettlebell Swings (20/10)