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We are open for a half day today! We have 6 am, 8 am and 12 pm classes on New Years Eve. Tuesday, January 1, we have open gym hours from 12 pm - 2 pm. Wednesday, January 2, our normal class schedule resumes.

Warm Up
3 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 m bear crawl - perfect form
10 roll to splits
10 m lizard walk

HIP FLOW
Strength/Skill
Front Squats

5 reps x 5 sets, rest 2 minutes

Build over your sets to a tough set of 5

(20 minutes)

WOD
15 minute EMOM

1) 10 DB squat cleans
2) 10 barbell front rack lunges (75/55)
3) 12/10 cal row

Finisher
2 rounds
20 slam balls
20 Russian Twists
:30 FLR



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