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Warm Up As A Class- Lacrosse ball shoulder roll out (2 minutes each shoulder)

  • Floor Length Bear Crawl, 10 Jumping Jacks, Floor Length Bear Crawl, 10 Burpees, Floor Length Run, 10 Push Ups, Floor Length Run, 10 Sit Ups

Weightlifting

  • Back Squat 9×3 @ 70% (all 9 sets of 3 are at 70%)

Metcon: For Time

  • 30 Calorie Row
  • 50 Med Ball Thrusters
  • 75 Double Unders
  • 40 Med Ball Thrusters
  • 75 Double Unders
  • 30 Med Ball Thrusters
  • 75 Double Unders
  • 20 Med Ball Thrusters
  • 75 Double Unders
  • 10 Med Ball Thrusters
  • 75 Double Unders
  • 30 Calorie Row