Friday, March 20

Warm Up:

2 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Class WOD:

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20″”)

1 Minute Push Press (75/55)

1 Minute Row Calories

1 Minute Rest

Home WOD:

3 Rounds:

1 Minute DB Goblet Thrusters

1 Minute Single DB Power Cleans

1 Minute Hops over DB

1 Minute Single Arm DB Push Press

1 Minute Burpees

1 Minute Rest

*Can replace DB with KB if needed