All Levels - Conditioning:

 

A. Every 5 min. for 40 min.:

400 m Row

50 DU's

15 Burpees

 

 

Advanced Class:

 

*** Make sure you have done your mobility work before the class. Focus on shoulders and squat. ***

 

A. 3 sets of:

50 DU's

3 Bar MU's

6 Strict HSPU's

 

B. Thruster:

5-5-5-5-5

 

C. "Jackie"

For time:

1000 m Row

50 Thrusters 45/35 lbs

30 Pull-ups

 

D. "Tabata"

Hollow hold