1. Warm Up
“Med Ball Relay”
The class will be split in half. Each team member will run 200 meters with a 10-pound med ball. Best of three wins. Losers will do burpees!
2. Prep
3 sets
250 Meter Row
5 Deadlifts
10 Box Jumps
3. Met Con
Complete 3 rounds
500 Meter Row
15 Deadlifts 275/225
20 Box Jumps 24/20
4. Gymnastics
3×70% Kipping Pull Ups or Chest to Bar Pull Ups or Muscle Ups
