Seminar Friday!

"Creep"
6-9-12-9-6
Lateral Burpees
Front Squats
Chest to Bar Pull Ups

Shoulder Seminar FRIDAY!! "2021 QF Event 1"
3 Rounds
10 Strict Handstand Push Ups
10 Dumbbell Hang Cleans
50 Double Unders
Rest 1 Minute
3 Rounds
10 Handstand Push Ups
10 Dumbbell Shoulder to Overhead
50 Double Unders

"Montero"
AMRAP 28
10 Goblet Squats
10 Kettlebell Swings
10 2 x Push Up Burpee
100 Meter Hill Run

"Wild Thing"
With a Partner
3 Rounds:
500 Meter Row
400 Meter Run
OUTDOOR

"Kiss Me More"
2 x AMRAP 7
14 Alternating Dumbbell Hang Clean + Jerks
7 Box Jumps
Rest 1 Min Between AMRAPs