***Class at veterans memorial/Erie basin marina

Please bring a db or kB to class!

Warm up
3 rds
15 band pull apart
5 walk outs
10 lunge and reach

10 minutes squat test

Monday mash up
The triple feature
Amrap 9
9 sa sdhp L
9 sa thruster L
9 hops over db
9 sa sdhp R
9 sa thruster R
9 hops over db
Rest 3
Amrap 6
6 Russian swings (add band tension)
6 goblet squats (add band tension)
6 ohs (band only)
Rest 3
Amrap 3
3 burpee over db
3 push ups
3 air squats

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