Warm up with Pull ups
-Banded Pull Ups
-Weighted Pull Ups
3 sets of pull ups in one of the groups above.
Walking Lunges Length of gym with one KB Overhead. Every 5th step you must perform 10 Swings then switch arms overhead. Do this for 5 lengths of the gym.
30 Turkish get ups to the hand (15 each side) to finish the workout.
Artis Barbell 5am-7am and 430pm-630pm
Artis Kids 530pm