REMINDER- We will NOT have evening classes (4:30 & 5:30), due to ALOTO set up. Last class is our noon hour! WARM-UP: Everett Warm Up: Knee Circles Hip Circles Torso

WARM-UP: Plyos SKILL: Sled sprints!( 15min) Teams of 3 Relay Style for time: 4 Rounds: Across Lot and Back one time *add plates each round Ladies start with 15’s and

WARM-UP: 250 M Row 2x’s: 10 Good Mornings 10 Push Ups 5 Inch worms Quick plyos SKILL: 2x’s: (16min cut) 2:00 to complete each: 400 M Run 400 M Row

WARM-UP: PVC Warm Up Pass Thru Fig 8 Stretch Hammies/Shoulders OHSQ *gradually narrow SKILL: Kettlebell single arm OHSQ 10 Min: 4×10 OHSQ (5 per side) WOD: Partner WOD:(13min cut) 5

WARM-UP: 2 Rds: 20 Seal Jumps 10 Air Squats 10 RR 10 SLSU 10 Push Ups 1 Set Fence Drills   SKILL: 10 Min EMOM: M1: 3 Front Squats (155/105)(from

10 a.m. class today ONLY! NO 4 p.m class today. “Filthy Fifty”   To celebrate the 50th Superbowl!

WARM-UP: Quick Plyos 3 Rds: 10 RR 10 Air Squats SKILL: Dumbbell Lawn Mower Rows on Bench (10min) 3 x 10-15 Each side (no rest between sides) *:90 rest between

WARM-UP: 400 M Row Fence Drills 3 Rds: Cindy 5 Pullups 10 push ups 15 Air Squats SKILL: Tabata 8 Rds of each: Air Squat Push Up Sit Up WOD:

WARM-UP: PVC Warm Up WOD: 24 Min: Min 1-8 Build to Heavy OHSQ Min 9-16: Build to Heavy Push Press Min 17-24: Build To Heavy Back Squat Cash out: 100

WARM-UP: 200M run 2 Rds: 20 Jumping jacks 20 Seal jumps 20 Banded Pull aparts 15 Air Squats 10 SLSU SKILL: 3×5 Dumbbell Man Makers WOD: Waterfall Style Teams of