*Today we start Max Cal Rows in 2 minutes for 5 weeks. Members row as hard as possible for max cal rows in 2 minutes. Programming will incorporate this into every workout. If it doesn’t, members will need to do this before class starts if possible. Make sure members are recording this in their packets.

WARM UP

(9 min)

• 2 min max cal row
• 1 lot run

-then-

:90 tactical frog
:90 wall – hip stretch

STRENGTH

For 30 Minutes Perform (5 rounds):

Round 1 – 3 Barbell Squat Cleans + 10 db squat jumps
Rest :60
Round 2 – 3 Sumo Deadlifts (115/175) + 10 box jumps
Rest :60
Round 3 – 3/3 SA DB Split Jerk + 10/10 Rainbow Slams
Rest :60

METCON

800 M Run (3 x’s around)
3 Rounds

• 1 min cal row
• 1 min med ball sit up press
• 1 min push ups

400 M Run (1.5 x’s around)