We don’t like being burpee Nazi’s but we haven’t been following our own rules…
If you aren’t ready to warm up when class starts, you are late. Do 5 burpees for every minute you are late. Please don’t try to play it off like you’ll do them after, just see what time it is and do them. Don’t want to do the burpees, wait for the next class.


Extra) Weighted Pull-Up – 10 Min to Find 3RM

1) Front Squats – 12 Min to find 3RM

2) Three rounds for time of:
300 Meter Run
10 Thrusters (95/65)
10 Burpee Pull-Ups

Mobility) Lacrosse Ball Foot Smash – Shoe off, roll the bottom of your foot 2 min each foot. Clean the ball before putting it away.

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