Warm-Up:

2 Rounds of:

In teams of 2

Row 350m

5 Inch Worms (walk out, do push-up, walk back in)

10 Knuckles to Toes

10 KB Swings (light)

 

Strength:

Four sets of:
Strict Pull-Ups x 4-6 reps @ 21X0 (TEMPO work)
Rest 60 seconds
L-Sit x 30-60 second hold*
(if you cannot do this consecutively, accumulate the time)

*Can be done on rings, Matador bars, or boxes

 

Conditioning:

A.

Complete as many rounds and reps as possible in 5 minutes of*:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)

Then rest exactly 5 minutes, before completing . . .

B.

As many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges (5 each leg)

10 Toes to Bar/V-Up

 

*If class size demands, 1/2 of the class will start on Part A, 1/2 will start on Part B!