A representative from SFH will be here TONIGHT from 4-7 pm to answer your questions about supplementing with fish oil and protein powder.  Not to mention, he will have samples of their products for you to try!  Come to class this evening to check it out or stop by the gym later in the evening if you are regularly a morning person!

Essentials-
as many rounds in 10 min:
20 sec static ring or bar hold accumulation
20 sec HS hold accumulation**
20 sec 90 deg wall sit accumulation
20 sec back extension hold accumulation (Sorensen)

**if unable to do Hs hold. Hold in push-up position with feet on bench.

rest walk 5 min then…

as many rounds in 10 min:
15 DU’s or singles
15 kbs american
15 R leg bodyweight Bulgarian split squat
15 L leg bodyweight BSS.

Fitness:
AMRAP in 10 min:
30 sec of burpees
30 sec of box jumps (24/20)
30 sec of HS hold
30 sec of DU

Rest exactly 5 min

AMRAP in 10 min:
5 CTB pull ups/ ring rows
10 push-ups
15 jumping split squats

Performance:
AMRAP in 10 min:
30 sec of burpee box jumps
30 sec of ring holds (inverted if possible)
30 sec of bear crawls
30 sec of DU

Rest exactly 5 min

AMRAP in 10 min:
2 MU
4 strict HSPU
8- BW back squats (from floor) (scale as needed)