WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD; 3 BENCH PRESS; ACROSS
EVEN; 3 STRICT PULLUPS; ACROSS

WOD
10 MIN. LADDER
1 MUSCLE UP / MOD. BURPEE PULLUP (ADD 1 REP EACH ROUND)
5 SQUATS (ADD 5 REPS EACH TIME)

REST 4 MINS, THEN…

AFTERMATH
9 SETS, EVERY :40 SEC:
1; SLAM BALL FOR REPS
2; HIGH PLANK FOR TIME
3; REST

COOL DOWN