***This Saturday is Bring a Friend Day! Rally up the troops, come in and crush a team workout!***

1) “Dancing Shoes”

3 Rounds:

40 Double Unders

20 Toes to Bar

10 Front Squats (165/115) – from the floor

2) Skill Day 9

Endurance:

6 Rounds:

10 Burpees

200m Run

Rest :30 secs between rounds

HSPU’s/Push Ups:

EMOM 10: 7 reps HSPU

Pull Ups:

5 x 8 KB Rows (each arm)

5 x 10 Barbell Curls

3 sets 3-5 Negatives (chin over bar, lower yourself slowly down)