9am Come kick it with Karisa!  Bring a friend. Saturdays are always free.

Buy in:10 reps: Band shoulder complex, diagonal band pull-aparts, no-money, face pulls.

Bench Press: 10 sets of 3 reps. Straight sets.

Between sets: Row for max watts- you get 5 pulls to get the highest number you can. Should take less than 10 seconds. That's what Tara Poole said at least.

Buy in: Tabata Double Unders. Mobilize.

Run 10 laps for time at the Main Terrain Art Park.

Buy in: 10 reps- band shoulder complex, band pull aparts, cat/camel, side-lying bridge, hip thrusts on bench, birddog, ghd situps.

Deadlift 10 sets of 3 Progressive loading

Pull ups 10 sets of 3. If you are able to perfrom weighted pull ups, do so(progressively).

Buy in: Tabata style shoulder work: lateral raises, front raises, rear-delt flyes, push backs (and repeat). Mobilize. Katrina had the baby! (Davis Ivan Alley 8lbs, 2oz)

Push Press: 5x3 Progressive loading.

14 minute EMOM. Even minutes 50 Double unders (sub 15 step-ups), odd minutes 3 reps shoulder to overhead (95/165). Rx+ is an option. If you fail to complete the work in the allotted time, NO RX for YOU!!!

(not sure my wife even likes this song but its a shout out to her-shes amazing!)