Recommended Warm Up (20 Minutes):

1 Mile JOG *This should be an easy pace run


-Stretch for 10 Minutes-

Take 10 Minutes to go through some good static stretching as a class.


20 Minute Alternating Minute EMOM:


15/12 Calorie Row

10 Burpees

15/12 Calorie Row

5 Power Clean and Jerks (135/95#)


Rotate each round at the :45 second mark if you do not hit the 15 calories for the row.


Skill Work