Warm-up
With Class – use a heavy stone/sandbag and cut the reps in half
8 min AMRAP
12/10 Calorie Row
12 Medball Hug Step Ups
12 Medball Thrusters
Strength
Back Rack Lunge
5 x 25’
After each set, perform 5 single arm bent over rows per side.
WOD
“Orange Crush”
60 Calorie Row
50 Wallballs
40 Box Jump Overs
Post WOD Pick One:
Extra OLY
Every 30s for 12 Minutes
1 Squat Snatch
Increase weight every 2 minutes (4 reps)
Or
Extra Conditioning
Assault Bike
40on:20off X4
Rest 2 minute
30 on 30 x 4
Rest 2 minute
20 on 20 off x 4