10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall]

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 18:00 w/a partner – partners trade off completed, full rounds:
27 row calories
21 kettlebell swings
15 burpees w/lateral hop over rower
+
Optional:
Abs, bis, & tris or choice

Post result to comments.

SCHEDULE NOTICE: 9AM class only today as we will close for Keith Pettit’s gymnastics seminar from 10-12