Warm up


2 min bike+60′ butt kickers+60′ bear crawl


A) class. Class skill should be about technique over load. Crisp, sharp movements only.

B) every 2:30 for 15 min

24/18 cal row+5 overhead squats from ground 245/165*

If this is easy add calories to the row.

C) 100 v-ups for time*

*w/2 power cleans 225/155 and 4 bf burpees emom until completed 

Monday, November 14th, 2016 at 4:32 am / Competitive