WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
25 MIN. TIME CAP:
5-3-1 HANG SQUAT CLEAN
3-2-1 TOUCH & GO SQUAT CLEAN
1-1-1 SQUAT CLEAN

WOD
4 MINS. ROW FOR DISTANCE
REST 2 MINS.
AMRAP 4 MINS; ADD 1 REP TO EACH MOVEMENT EVERY ROUND
5 RING PUSHUPS
5 SQUATS
5 SITUPS
REST 2 MINS.
800M RUN FOR TIME (EVERYONE MUST DO THE RUN LAST)

RECORD ROW DISTANCE, TOTAL REPS AND 800M RUN TIME

COOL DOWN