WARM UP

(7 min max)

• 2L Butt Kicks + 2L Quad stretch & reach
• 2L High Knees + 2L Active Sampson
• 2L High Knee Skip + 1L Inchworm + 1L Heel step walk
• 2L Karoka + 2L Walking air squats

PART I.

(16 minutes)

A1. Bench Press

1st set – 4 reps (95/135)

2nd set – 3 reps (105/155)

3rd set – 2 reps (115/175)

4rth set – 1 rep (max effort)

A2. 8 Barbell High Pull (75-85/95-115)

A3. 8-12 DB Hammer Curls

*Rest 60s

PART II.

Run 1 mile (gym – to – Black Hawk Road & Back…..6am, 10am and 5:30pm class can modify to 4 times around the building)

*save your time

then complete (X) Rounds for time of:

• 7 DB Thrusters
• 10 Over the box jumps
• 17 Cal Rows

Run 1 mile – leave gym with exacts 1 minute over the time it took you to run your first mile, before class finishes.