Warm-up:

Bicep/tricep openers tutorial:

3 rounds for quality:

10 Pull-ups (may be kipping)

10 Push-ups

10 Air-squats,

Aerobic Capacity:

30:00 AMRAP With HR @ 140-150BPM of:

200m BB Overhead Carry 95/65#

-then-

3 rounds of:

5 Strict Pullups

10 HR Push-ups

15 Air Squats

Extra work, before or after class:

1) BS: 60x2x3

2) Bench-press: work to a 5x5@80% of 5RM

Postural Restoration:

3A) 3 sets: internal rotation bridge x10 breaths total

3B) 3 sets: iso plank x5 breaths

4) 20X Croc breath