Class Times: 6am & 5:30pm
250m row
10 Air squats
10 pushups
10 Russian kb swing
10 single arm suitcase deadlift each hand
10 box jumps landing tall
200m row
Every 1:30 x 8 Sets, Alternating Stations
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
C.For Time
5 Rounds
1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk
8 Alternating Dumbbell Snatch