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Warm Up:

  • 400m Jog

  • 200m Row

  • 10 Cal Bike

  • 20 Banded good mornings/ 20 Band Pull aparts


Performance: Saved by the Barbell: Continuos clock

3 rounds for max reps of:

  • 1 minute of burpees

  • 1 minute of wall-ball shots

  • 1 minute of deadlifts

  • 1 minute of med-ball sit-ups

  • 1 minute of hang power cleans

Rest 1 minute between rounds

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans


Fitness:

3 rounds for max reps of:

  • 1 minute of step up W/ Curl

  • 1 minute of Wall Sit

  • 1 minute of KB Deadlifts

  • 1 minute of med-ball sit-ups

  • 1 minute of Db walking curls

Rest 1 minute between rounds

Cashout: Friday Special