Upper Body Strength

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Push Press (3x5,3x3)

Snatch Grip Bent Over Rows (3x5,3x3)

MetCon:

For Time

500/400m Row

50 Wall Balls

40/30 Calorie Bike

40 Wall Balls

*Pace Goal: 10:00-12:00

*split class and start some on row and some on bike…if they start on row they do the workout as it is listed…if they start on bike they will do 40/30 bike, 40 wall balls, 500/400m row, 50 wall balls

Beginner: 400/320m Row, 40 Air Squats, 30/21 cal bike, 30 Air Squats

Intermediate: 14/10

Advanced: 20/14

Sport: 25/20