WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BACK SQUAT
FIND 1RM (BE SURE TO USE SPOTTERS IF YOU AREN’T
EXPERIENCED DUMPING YOUR BAR BEHIND YOU)

WOD
FOR TIME:
400M RUN
40 PUSHUPS
400M RUN
40 HOLLOW ROCKS
400M RUN
40 ALTERNATING ARM/LEG RAISES IN LOW PLANK
400M RUN
40 PUSHUPS

COOL DOWN