NO 5am, 6am
FIRST CLASS AT 9am

Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
15 Banded Pull Aparts
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate

Bench Press + Lunge
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press

For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats

Level 2 and 1- adjust air squats and wall walks down
For Time
5-4-3-2-1
Wall Walk to 20’’ off the Wall
90-70-50-30-10
Air Squats

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute 

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set. 

This workout rewards steady pacing and smart breaks on wall walks. Keep steady breathing through air squats. Efficiency in wall walks will be crucial to your success in today’s workout.