ANNOUNCEMENT:  Murph heat times are loaded into the Pike 13 App.  Please jump on and secure your spot.  Time slots are running every hour starting at 7:00am with the last class time at noon.   

ALSO, If you have a db (especially the 5:30am class, please bring it). You will be able to take it back home on Thursday .

5 x 2:30 Interval

10 Pull Ups or 6 Bar MU

20 Alt DB Snatch (50/35)

Max cal Assault bike in remainder of the 2:30

Rest 2:30 Between rounds.

For the pull ups/bar mu, we aren’t looking to spend a ton of time here (45 seconds or so).  So if 10 pull ups are too many, cut the volume down a little.  Same for the bar mu.  Estimated time on the bike should be about 45 seconds to 1 minute.