Pendlay row
10-10-10
Amrap in 10 min
10 front squats 135/95#
10 sit ups
100m run
Extra Innings: (must be done before class ends)
pick your track: 1 or more
bodybuilding: biceps curls or one arm dumbbell extension 10-15 reps for 3-5 sets
legs: walking lunges down turf and back 1-3 sets
sweat: row, run, or bike hard for 5 min
