WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
EMOM 10 MINS.
SQUAT CLEAN / FRONT SQUAT / SPLIT JERK
*START AT A MODERATE TO LIGHT WEIGHT AND ASCEND TOWARD
A MAX EFFORT, IF POSSIBLE

WOD
1 MIN. EACH EXERCISE WITH :30 REST BETWEEN THEM
FOR MAX CALORIES AND MAX BARBELL REPS SEPARATELY:
ROW FOR CALORIES
PRESS 105/65
ROW FOR CALORIES
BACK RACKED LUNGE 105/65
ROW FOR CALORIES
PUSH PRESS 105/65
ROW FOR CALORIES
DEADLIFT 105/65

COOL DOWN