1. Warm-up
Floss Ankles/Calves before class
THEN
2 Steady Rounds:
15 DB Push Press
20 GHD Sit Ups
25 Calorie Row
2. Strength
Push Jerk
5×5 @ 60%
4. Met-Con
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch 95/65lbs
12 Bar Facing Burpees
Open Gym Options
5. Interval
4 Rounds:
AMRAP 3 Minutes
Ski 500m
Max Rep Bench Press 205/135lbs
Rest 2:00
6. Accessory
Sled Push Sprint-Light Weight
10x25m
Rest 1:00
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