Warm-up & Mobility: 15 Minutes

Strength: Skill work – rope climbs / muscle ups

Conditioning: “Dog Days are Over”

AMRAP 14 min

  • 2 Rope Climbs**
  • 200m Run (weighted)
  • 5/5 step ups onto 20″ box with plate overhead (45/25lb)++

**Option to upgrade to 3 MUs per round
++Option to upgrade to 10 OH Lunge with BB

Click here to sign up for today’s class.


The new “Lara Bar” tanks/shirts are here! We will have some for purchase later this week in the pro-shop or order yours today with the link below.