12/13/23 - 6 am and 5:30 pm classes only

there will only be classes at 6am and 5:30 pm

warm up

Hip Spin Up

workout of the day

Partner Workout - 20 min AMRAP:

• 400m Row

• 20-40-60-80-100-etc. Double Unders or Single Unders

• 2-10 Muscle Ups or 10 Strict Burpee Pull ups  

Split the reps

cashout

Couch stretch