Please note
Today's class will begin at 8:30 AM
Warm up
20/14 cal bike
200 m row
Then 3 rounds
100 meter run
5/5 step ups add weight each round
6 burpees
7 front squats add weight each rounds
Workout
PRIVILEGE
15 minutes
135 s db step ups 35/20 24/20 inch box
Then amrap in remaining time
286 m row
10x25 ft suicides
29 front squats 95/65
19 burpees
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
