1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

*modify the volume/movements as need.

There will be 2 heats. First heat goes off at 9:30 and the second at 10:30. (Note these are not class start times)

Post Murph Joach JRod will be cooking up dogs and burgers at his house. We encourage poeple to bring a side dish/drink to share

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