Monday- January 22nd

Weekly Warm-Up: 8 min. AMRAP

*Mobilize - Passthroughs

*Samson lunges

*Lunges with elbow to floor

*High kicks

*Butt kickers

*10 light wall balls

*10 ring rows

*Bear crawl

A. Super Squat Hip Sequence

30-60 seconds in each Position

B. Thrusters

4x3

add weight and build to a heavy 3

C. 21-15-9 Pull-ups Thrusters (95/65#) Box Jumps (24/20#) Kettlebell Swings (53/35#)

D. Cool-Down/ Mobility Work

**Due to short staff, we unfortunately have to temporarily discontinue the 7:00am class. This will be the last week. Starting January 29th, the morning class options will be 5:30, 6:15, and 9:00am. Please direct any questions or concerns to Landon or AnJeanette.

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