***Reminder- today is Bring a Friend Day! All classes are open to the public. Invite your friends and let’s get fit together!

Warmup: 500m Row, then- movement prep with Coach

  1. 4×5 Deadlift with 3 sec pause @ top of each rep climbing, rest 2 min after each partner has completed 1 set
  2. 3 sets- 5 DB Stepups each side with 3 sec pause @ top, Max Ring Rows with 3 sec pause @ top, Rest while partner works


-2 min foam roll lats/t-spine

-2 min barbell hamstring smash