WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
DEADLIFT
5-5-3-3-5-5
75,80,85,90,85,80+
WOD:
6, 3 MIN. AMRAPS, :30 SEC REST BETWEEN AMRAPS
START WITH ANY AMRAP THEN COMPLETE IN ORDER
AMRAP #1
1 MIN. BOX JUMPS / STEUPS 24″
2 MINS. RING DIPS
AMRAP #2
3 MINS. BIKE MILES
AMRAP #3
1 MIN. DB PRESS 35/25
2 MINS. BURPEE BOX JUMPS / STEUPS 24″
AMRAP #4
3 MINS. ROW METERS
AMRAP #5
1 MIN. BOX VAULTS 24″
2 MINS. MAN MAKERS 35/25
AMRAP #6
1 MIN. INCH WORMS
2 MINS. SITUPS
RECORD TOTAL REPS, TOTAL MILES BIKED, TOTAL METERS ROWED
COOL DOWN