***classes at Erie basin marina at 600/1200/530 bring a mat if you like***

Warm up
5 minutes of cardio

3 rds
10 reverse Nordic curls
5 four part squats
5 walkouts

Emotm 32
30 seconds of work
30 seconds of rest

Minute 1
sandbag over shoulder or sb deadlift (sub sumo deadlift high pull)

Minute 2
Tiger sit downs

Minute 3
Step ups

Minute 4
V up/tuck up/sit ups

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