Back Squat
3 x 10+

"Pump"
3 Rounds
Heavy Sled Push + Pull
12 DB Curls
12 DB Cross Hammer Curls
12 DB Lateral Raises
12 DB Upright Rows

"Written Up...kinda"
Bike 150 Calories
on the 3 min
do 10 Burpees

"Barbara Ann"
5 Rounds
20 Handstand Push Ups
30 Deadlifts
40 Sit Ups
50 Double Unders
Rest 2 Minutes

"Chunky"
EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders

"Daniel"
50 Pull Ups
400 Meter Run
21 Thrusters
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull Ups

TODAY Fri 3/22
5pm class followed by Game Night at 6pm

"Shhhh...kinda"
AMRAP 18
36 Double Unders
6 Deadlifts
9 Toes to Bar

TOMORROW Fri 3/22
5pm class followed by Game Night at 6pm

Push Jerk + Split Jerk
build for 15 minutes from rack

"Insulting, kinda"
3 Rounds
:60 DB Hip Bridge with Pulse
rest :30
:60 DB Bulgarian Split Squats
rest :30
:60 DB Deadbug Crunch
rest :60