WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-3-1-1-1-1
75,85,90,95,+/-100,+/-100%

BENCHMARD WOD:
(20 MIN. TIME CAP FOR WOD AND AFTERMATH COMBINED)
JACKIE
1000M ROW
50 THRUSTERS 45 (DO NOT DUMP BARS WITHOUT BUMPER PLATES)
30 PULLUPS

AFTERMATH:
25/15 PUSHUPS
30/21 CALORIE BIKE
25/15 PUSHUPS

COOL DOWN