Three sets of: Back Squat x 8 reps Rest 45 seconds Bent-Over Barbell Row x 8 reps Rest 45 seconds For time: Run 2 Laps 40 Kettlebell Swings 40 Single-Arm Kettlebell or Dumbbell Thrusters 40 Kettlebell Swings Run 2 Laps
Extra Credit:
5 Sets:
20 Cals Bike/Ski
15 Dumbbell Bench Press
100 Meter Sled Drag
“Two things define you: Your patience when you have nothing and your attitude when you have everything.” 1:00 Of Each: Child's Pose Cobra Chair Lower Back Twist Single Leg Reclined Thunderbolt Straddl
“Life begins at the end of your comfort zone.” Pre-Class: 2:00 Cardio 1:00 Thoracic Rolls Each Side 1:00 Kneeling Split Each Side 1:00 Dead Hang From Bar Warm Up: 3 Rounds 1 Lap Run 20 Pass Throughs 2
“If you want something you have never had, you must be willing to do something you have never done.” Pre-Class: 5:00 Jumping Rope/Double Unders Practice Warm Up: 3 Rounds: 10 Muscle Up Transitions on