WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
DEADLIFT
5 (70%), 3 (80%) ,1 (90%), 3 (80%) , 1 SET OF MAX REPS IN 1 MIN. (70%)

WOD
4 CYCLES AMRAP, START OVER EACH CYCLE
2 MINS. ON / 1 MIN. OFF:
1 ROPE CLIMB / MOD. 3 HAND OVER HAND FLOOR PULLS
10 HOLLOW ROCKS
15 ALTERNATING HAND TO FOOT IN HIGH PLANK

COOL DOWN