WARM UP

1:00 TM Run

• 2L active sampson
• 20 supermans

1:00 Rower

• 2L soldier walks
• 20 air squats

1:00 Singles

• 2L heel step walk
• 20 push ups

1:00 Jumping Jacks

• 2L walking quad
• 20 total alternating lunges

STRENGTH

A. Series:

• 8.6.6.4.2. Deadlifts
• 10 pull ups
• 10.10.  1/2 kneeling wall lateral med ball toss
• *rest 60s

B. Series:

10 Minutes Of:

• Partner barbell lunges (1 length of gym – width)
• divide class into groups, preferably 3-4 per group. each partner lunges 1L(w) & passes the bar to the next partner in line

METCON

FOR TIME:

100 singles

4 down backs

• 27 wall ball
• 15 burpees

4 down backs

• 21 wall ball
• 12 burpees

4 down backs

• 15 wall ball
• 9 burpees

4 down backs

• 9 wall ball
• 6 burpees

4 down backs

100 singles