9am Karisa is bringing the heat!!! Bring all your friends!

Buy in: Tabata Double Unders. Mobilize.

"Helen"

Complete 3 rounds for time of

run 400 meters

21 KB Swings (American)

12 Pullups

Buy in: You're bound up. Fix it.

"Linda"

Buy in: 1 minute each- couch stretch left,right,pigeon left,right captain morgan left,right, frog stretch.

Front squat 9,7,5,3,1,1,1

then for time complete:

1 suicide 

15 front squats@65/135

1 suicide

10 front squats@75/155

1 suicide 

5 front squats@85/185

Buy in: Tabata 2.5 or 5# plate progression: lateral raise,front raise, rear delt flye, pushback, repeat.

Mobilize.

Complete 30 Muscle ups for time.

Substitute ratio is 2:1 of pullups and dips. 60 of each for the math impaired. Break 'em up however you wish.