***class at 600/1200/530 at Wilkenson***

Warm up
7 minutes in heaven
30 on 30 off
Plank hold
Then

Strength
16 minute emotm

7 eight count bodybuilders
Or
7 burpees

WOD
7/16 day
Amrap 20
7 pistol each leg
16 DB pull throughs (total)
7 step ups each leg
16 one arm rows (support arm on thigh or on marble)
7 weighted Cossack squats each leg
16 oh lunges (total)

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