WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH PRESS
5-3-1-1-1-5; (80,90, 95,95+,95+,80%)
WOD
3 CYCLES
3 MINS. ON / 1 MIN. OFF
AMRAP; START WHERE YOU LEFT OFF
1 ROPE CLIMB / MOD: 4 ROPE KNEE RAISES
14 DB POWER SNATCHES 55/35 (7 EACH ARM)
AFTERMATH
16 ROUNDS OF TABATA, ALTERNATING:
SQUAT HOLD
SINGLE UNDERS
COOL DOWN