Please come 15-20 minutes early to do “extras”; especially for 10am and 6:30pm as they are the last classes.

Complete 5 sets of 3 working up to a challenging effort - Floor Presses **Rest 2 minutes between sets** 

Complete 21-15-9 for time 

(time cap 12-minutes): •Dumbbell Burpee Deadlift #35/50 (M50+ #25/40) •Box Jumps 20"/24" 

After/before class on your own...

3 rounds of: •40 sec Jefferson Curls •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest •40 sec Glute Bridge Rotation (alternate directions) 

3 sets of: •8 Parallette Shoot Throughs •8-10 Deficit Push Ups •10-12 Ring Rows 

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