***We will have class at 4 and 5 p.m. tonight. There will be NO CLASS at 6 and 7 p.m. tonight. Please be careful on the roads.***

Essentials:
A.
10 Sets
Dumbbell Shoulder Press x 7 reps
On the min Mark

B.
3 Sets
Parelet Dips x 15 reps as fast as possible
On the 3min Marks

C.
For time:
120-100-80-60-40-20
Single Unders
6-6-6-6-6-6
Burpees

Fitness:
A.
10 Sets
Dumbbell Shoulder Press x 7 reps
On the min Mark

B.
3 Sets
Strict Dips x 10/7 reps as fast as possible
On the 3min Marks

C.
For time:
60-50-40-30-20-10
Double Unders
12-12-12-12-12-12
Burpees

Performance:
A.
Shoulder Press
10 min to find a 5RM

B.
3 Sets
Strict HSPU x 10-15 reps as fast as possible
On the 3min Marks

C.
For time:
60-50-40-30-20-10
UNBROKEN Double Unders
12-12-12-12-12-12
Burpees
*Unbroken means unbroken so even if you get to 59 then trip, start over for that set*