Warm-up: 2 rounds not for time of:
30 second L-Sit
5 weighted push-ups
5 hollow hold scapular retractions
5 rounds of intervals (45 seconds of work, capsule 15 seconds to switch)
row
slam ball (30/20)
air dyne
kettle bell swings (53/35)
dumb bell thrusters (35/25)
burpees
rest 1 minute after each round
5am
Scott S.
6am
Kam
Jay Z.
Sue
Juan
Laura
Sadie
Melissa
Kris
Tiffany
Kelly
9am
courtney
doray
april
4pm
Kyle
Hamann
5pm
Mike
OG
Joe
7:30pm
Rick
Ryan
Eric