1. Warm-up
Floss Hips – before class
Then
5 Minute Steady AMRAP
10 Alternating Pistols or 20 Air squats
Bike 20 Calories
1 Legless Rope Climb
2. Met-Con
For Time: 21-15-9
Deadlift 245/165lbs
Bar Facing Burpees
Toes to Bar
3. Strength Accessory
Back Rack Walking Lunges:
4×8 Steps Per Side
Heavier than week 3
4. Bitch Work
Run 100 meters x 10 with 30 sec rest
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