Warm Up:
400m Ski
200m Row
10 Cal Bike
20 Banded good mornings/ 20 Band Pull aparts
Performance: Saved by the Barbell: Continuos clock
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute between rounds
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Fitness:
3 rounds for max reps of:
1 minute of step up W/ Curl
1 minute of Wall Sit
1 minute of KB Deadlifts
1 minute of med-ball sit-ups
1 minute of Db walking curls
Rest 1 minute between rounds