Classes at Veteran memorial @600 at Erie Basin Marina near observation deck @1200/530
Bring a Db and a mat
Warm up
4 rounds
5 four part squats
5 reverse nordic curls
5 captain Morgans each side
10 SA high pulls each arm
15 band pull aparts
Strength
5×5
Banded push ups
Bent press
Windmill
Armbar
WOD
Amrap 12
5 Hspu
30 SA deadlifts (one head touches, not sumo style)
10 Pistols
30 squats (With DB, 15 with DB on one shoulder and 15 on other shoulder)
HSPU
-feet on bench
-knees on bench
-feet on ground
-push up
-seated db press
Pistols
-shrimp squat
-single leg sit to stand
-single leg sit two leg stand
-squat