WARMUP

Strength –

On the minutes x10

3 back squats

70/73/76/79%

(6more sets )building up heavy

Wod

For Time:

70/50 Calorie Row

50 Thrusters (95/65)

30 DBall Cleans (150/100)

Every 10 repetitions, move the ball forward 50′, to include the finish of the workout (three total movements).

Xtra –

50-40-30-20-10:

GHD Sit-Ups

Run Calories