Lower Body Strength:

Every 90 seconds for 15 minutes:

1 Deadlift at 80-90%

MetCon:

8 -minute time block For Time and Calories:

40 Box Jump Overs

80 Wall Balls

Max Calorie Row with remaining time

*stagger the start by 2-3 minutes to share rowers

*Pace Goal: 6:00 or less for the jumps and wall balls, 30-50 calories

Beginner: 40 Plate Jumps, 50 Air Squats

Intermediate: 20/16”, 14/10

Advanced: 24/20”, 20/14

Sport: Box Clear Overs, 24/20”, 25/20