WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
30 MIN. TIME CAP:
PUSH PRESS 5-5-5; START AT 70% OF 1RM PP
PUSH JERK 3-3-3-3-3; START AT 80% OF 1RM PJ
SPLIT JERK 1-1-1; START AT 90% OF 1RM SJ
WOD
FOR TOTAL REPS OF AMRAP AND TABATA
AMRAP 7 MINS.
9 BURPEES
1 ROPE CLIMB / MOD. 2 ASCENTS HAND OVER HAND FROM FLOOR)
THEN, REST 1 MIN. BEFORE TABATA SITUPS
COOL DOWN