The time posted for the class is the time that the class will start.  Meeting at 5:15 PM the warm-up will start.  

warm up:

:20 hollow rocks

:20 right side plank

:20 left side plank


Speed development:

every 30 seconds for four minutes

In the first 30 seconds of the minute do 25 air squats 

In the second 30 seconds 




5 rft 

12 dead lifts 155/105

9 clean and jerks 155/105

6 push press 155/105


Couch stretch :45 each side

Hawaiian squat: :20 each side x3

Shoulder band: 45 seconds each side


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