Recommended Warm Up (10 Minutes):

2 Rounds:

1:00 on a Machine

15 Air Squats


-Stretch- as a class


For 4 Cycles:

AMRAP in 4 minutes of:

100 Double Unders

25/20 Calorie Row

Max Reps Push Ups


*Score is the total number of push ups.  16 minutes total.  There is no rest in this workout.  Do :60 of double unders for your first set.  However many reps you get in that 60 seconds you must do the remainder of the 4 rounds, i.e. If you get 35 double unders in your first minute, your workout is then 35 reps of each of the next 3 rounds!


Back Squat (30 Minutes)



*Work up in weight each set.  The top two singles should be around 90% at most for reference.  Work up in weight to that 90% for the last two singles, if possible.

Skill Work