Sam & Jodi hang cleaning through the complex

Burpee Basketball

OH Mobility with band
Sampson Stretch
Pigeon Stretch
1 min per side

15 Min Amrap

Barbell Complex 95/65#
6 Deadlifts
6 Hang Power Cleans
6 Overhead Squats (bring to back rack before setting up) Mod to Front or Back Squat.
6 Push Press

*6 Burpee Pull-ups at the top of every round.

15 Min Amrap

KB Complex
6 KB  Deadlifts
6 KB Swings
6  Goblet Squats
6 Push Press (side) May have to use lighter bell(s) for this.

6 Burpees at the top of each round

Lots of variation between classes

8-10 x No Push-up Burpee/ Shuttle Sprint/ Air Squat relay

Notes: Love the complexes. Just feel like they are a great mix of everything including mental strength and they usually give YOU what you specifically need. Solid work by the ladies of the 5:30PM class.

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