7 am getting a glimps into the future.

WARM-UP:
4 Corners – 2 Rounds of 10 Each
AH Swings > Good Mornings w/barbell  > Push-ups > V-Sits
Perform 3 Inchworms between each station.

STRENGTH:
Romanian Deadlift
(10)2     (6)3    (3)4
The last 4 sets should be heavy.

WOD: PICK YOUR POISON II

Choose one of the following:
Row for Calorie (reset rower each min.)
Bike for Calorie (reset bike each min.)
Toes Through Rings
Ring Rows (must remain planked for all reps)
Death By Format….Start with 1 rep, then add a rep every minute until you cannot keep up.
When you go out you have 5 burpees every minute until everyone in the class is finished.
Your score is the last minute you were able to complete reps required.

ICING:
Handstand walking skill work.
KOT – Alternating L-Sit Holds 60 seconds

FYI – SAUNA ORIENTATION

Saturday Morning, (10/22), Michael is hosting an orientation for the use of his “Horse Trailer Sauna”.  We will begin at 9 am and run until everyone gets an opportunity to experience his amazing sauna.  We will have a grill on hand if you want to cook some grub.