Warmup

ACTIVATION

1 Minute

Easy Row

Alternating Box Step-ups

Spiderman Stretch Video

Air Squats

40 Seconds

Moderate Row

Lateral Box Step-ups (20 Seconds Each Side) Video

Push-up to Down Dog Video

Air Squats

STRENGTH Beast Builder

On the 1:30 x 7sets

Thrusters

Minute 0:00135/95

Minute 1:30 155/105

Minute 3:00 175/115

Minute 4:30 175/115

Minute 6:00 175/115

Minute 7:30 155/105

Minute 9:00 135/95

WOD QUALIFIER

25 min cap

“Long Haul”

2 Rounds For Time:

10 Ring Muscle-Ups

20 Sumo Deadlift High Pulls (135/95)

30 Single Dumbbell Box Step-ups 24/20

40 Burpees to Target (12″ Reach)

50/35 Calorie Row

DUMBBELL 50/35

GYM CLASS

“Long Haul”

2 Rounds For Time:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups 24/20

40 Burpees

50/35 Calorie Row

Dumbbell: 50/35