WE WILL BE HAVING  6:00 & 8:00 AM & 4:30 PM




Warm up
2 Rounds
1 min Row
1 Minute Bike
10 Down dog floss
10 Airsquats
10 mountain climbers
10 Walking Lunge Steps
10 Ring Rows
10 Sit ups
10 Push ups

Barbell warm up
Hang cleans+ Front squat

In a team of 3…
One partner is always Rowing for Max Meters (In 200m intervals)
While the other two complete:
100 Hang Clean 95/65
100 Bar Muscle Ups
100 Front Squats95/65
*One partner is rowing 200m while the other two alternate and work on the chipper, rotate on the rower when each partner is done with their 200m interval.  The goal is to accumulate the most meters AND finish as fast as possible.

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