• Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

• 3 Shoulder Press + 3 Push Press + 3 Split Jerk

Skill:

• Station 1: Row for Calories
• Station 2: 30 KB Swings 70/55
• Station 3: Burpee (Open Standards)
• Station 4: Rest

*Rotate stations when KB Swings are complete. Score is total calories on the rower and total burpees.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

• 3 Shoulder Press + 3 Push Press + 3 Split Jerk

Skill:

• Station 1: Row for Calories
• Station 2: 30 KB Swings 70/55
• Station 3: Burpee (Open Standards)
• Station 4: Rest

*Rotate stations when KB Swings are complete. Score is total calories on the rower and total burpees.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

12 Minutes to Build to today’s 10 RM:

• Back Squat

Skill:

• Station 1: Row for Calories
• Station 2: 50Ft. DB/KB Walking Lunge 70/55
• Station 3: Burpee (Open Standards)
• Station 4: Rest

*Rotate stations when Walking Lunge is complete. Score is total calories on the rower and total burpees.

• 10 Minutes Mobility