OUTDOORS- If it rains, class will be held indoors
Warm Up
15|10 Cal Bike
-Then-
2 Rounds
20s Work|10s Rest
-BB Deadlifts
-Weighted Step Ups
-Burpees
-Reverse Lunges
-Box Jump Overs
-Strict Press
Mobility
Hamstring Stretching
Lat Stretching
WOD (40 Min Cap)
Chipper!
50 Deadlifts 115|75
40|32 Calorie Bike
30 Weighted Step-ups
50 Burpees
40 Hang Power Cleans 115|75
30 Pistols
50 Pull-ups
40 Box Jump Overs
30 Shoulder to Overhead 115|75
Schwinn = 60|48 Cal
Level 3 – 95|65
Level 2 – 75|55; 40-30-20 Reps
Level 1 – 55|35; 30-20-10 Reps
ADV – 135|95, Chest to Bar
Extra Work
Rogue Invitational Event 2
Bella Complex*
1 Clean
1 STOH
1 Front Squat
1 STOH
*For max load