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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
Waiters walk to suitcase lunge
Wall angels
Wall squats
10 pulls on rower

Then

A. Pull up/k2e/rkb swing skillwork
+
“Helen”
3 RFT
Run 400 meters
21 kb swings
12 pull ups

Announcements:
-LuRong challenge more info to come!!!
-Friends/family every Saturday at 10am..FREE CLASS!!!
– This Monday next on ramp begins at 7:30..SIGN UP ASAP

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