Fitness & Performance:
A. Bench Press, build to a heavy set of 5 reps , then AMRAP @ 75%
B. 5 Rounds for time:
Muscle Up x 5/3 reps
Shuttle Run x 10 gym lengths
KB Swing (70/55) x 15 reps
C. 3 sets:
10-15 Jackknives or GHD Situps
10-15 Light Good mornings
* Sub 5 paralette Shoot throughs and 5 pullups or chinups for each muscle up

Health:
A. Bench Press, build to a heavy set of 5 reps , then AMRAP @ 75%
B. 5-6 sets for quality:
Ring support or plank x 20-30 sec
KB Single Arm Row x 6-8 reps per side
KB Swing x 10-15 reps
C. 3 sets:
10-15 Jackknives or GHD Situps
10-15 Light Good mornings

Powerlifting:
A. Squat Build to EDM
B. Jump Squat 8×2 – 75%
C. 1.25 Front Squat 4×6
D. Pull Ups 6×6
E. Ab Rollout 4×8-12

Yoga: lots of stretching and breathing, Kaitlyn takes requests!