Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Power clean, 1 moderate/tough single every :60 for 10 sets OR 10:00 to build to a heavy single
+
Every 3:00 for 3 sets – adjust reps/variation as needed to ensure work is completed in under :90:
5 pull-ups
5 perfect push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
+
For time:
200m run or .4 mile Assault Bike
20 kettlebell swings, moderate up to 53/35
20 burpees
Post results to comments.
SCHEDULE NOTICE: there will be no 630PM class this evening, so we’d love to see everyone @ 430 and 530… all other classes today and tomorrow will run as scheduled