>>Attention: Classes today will take place downstairs due to set-up for the seminar this weekend.


A. 4 sets max. 15 min

6-8 Ring Pull-ups in arch (like ‘perfect pull-up’)

6-8 Banded spinal twist


B. 5 sets max. 15 min

8-10 Glute bridges with bb

4x SA Jefferson curls*

*hold with one arm


C. Work for 10 min Teams of 3 - YGIG

1 length Heavy Sled Push

*Have a buddy sit on it, marching pace