***Reminder- please wash hands upon arriving at the gym and before leaving class. If you or anyone in your home are experiencing any flu like symptoms, please stay home until you are cleared by a medical professional. Thank you!!!

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach

  1. 15 min to est Max Complex- 2 Jerks with 3 sec pause in dip+ Jerk
  2. 3 sets- Max Supine Ring Rows, 7 D-Ball Stepups each side- heaviest possible, rest 3 min


-2 min barbell trap smash

-2 min foam roll lats-t-spine