Warm up
:30 on/:30 off X 5 rounds: bear crawl
:30 on/:30 off X 5 rounds: double under
:30 on/:30 off X 5 rounds: walking lunge
Mobilize: 15 minutes
A) 10-20-30…. As far as you can in 20 minutes.
Cal row and KB swing 53/35
Rest 10 min
B) 10-20-30…. As far as you can in 16 minutes.
Cal bike and power snatch 75/55
Rest 10 min
C) 10-20-30…. As far as you can in 12 minutes.
Burpee to a target and sdhp 115/75
D) 30 rope climbs no jumping, every 5th legless.
E) class