"WHATEVER YOU LIKE"
- WARM UP
- WOD
-
POST-WOD
- 1:00 Easy Row
- 10 Box Step Ups
- 0:15 Active Spiderman
- 10 Empty Barbell Strict Press
- 1:00 Moderate Row
- 0:30 Jumping Jacks
- 0:30 Ankle Circles
- 5 Straight Arm Burpees
- 10 Empty Barbell Push Press
- 0:30 Fast Row
- 5 Box Jumps
- 10 Empty Barbell Push Jerks
For Time [35 Minute Cap]:
- 50 Shoulder to Overhead (70/48)
- 3,000 Meter Row
- 100 Burpee Box Jumps (24"/20")
Partition However You'd Like
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
Push Press:
Build to Heavy Set of 10
1x10 @ 90% Heavy 10
1x10 @ 80% Heavy 10