12 July 2016 12 July 2016
Tuesday 12 July 2016 '12 July 2016'

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Warm-up (Done before class)
30 Band Pull Aparts
Then
30 Jump Squats
30 Calorie on Bike or Rower
5 Rope Climbs or Rope walk-ups

2. Strength
6×3 Squat Clean and Split Jerk – Start @70% and Work up

3. Met-Con (25 minute time cap)
5 Rounds for time:
15 Calories Bike or Rower
15 Deadlifts 245/165lbs, 185/125lbs, 135/95lbs
60 Double Unders or 120 Single Unders

4. Gymnastics Test
Forward Facing Sled Push (Heavy but Unbroken)
80ft x 4
Rest 5 minutes

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