Reminder that there is no 11am class, come to the 10am and stay and watch our Team Compete in the Gwinnett Affiliate League.

Essentials:
A.
Teams of 3-4 People
Relay
25min AMRAP
Lunge x 25ft
Box Jump or Step Ups x 10 reps
Kettlebell Swings x 10 reps
Wall Balls x 10 reps

Fitness:
A.
Teams of 3-4 People
Relay
25min AMRAP
Lunge x 25ft
Box Jump x 10 reps 24/20
Kettlebell Swings x 10 reps 55/35
Wall Balls x 10 reps 20/14

Performance:
A.
Teams of 3-4 People
Relay
25min AMRAP
Lunge x 25ft
Box Jump x 10 reps 30/24
Toes to Bar x 10 reps
Wall Balls x 10 reps 30/20
+
Competitor Session 2:
A1.
3 Sets
Weighted Back Extension x 15 reps
Rest 1min
A2.
3 Sets
Dumbbell Bench Row x 10 reps per arm
Rest 2min

B.
5 Sets
Accumulate 30 sec of free standing Handstand; that means no moving the hands for the time to count
Rest 2min