Upper Body Strength

Alternating Every 90 seconds for 12 minutes (4 sets each):

10 Floor Press

12 Seated Band Rows

MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

14 Toes to Bar

20 Box Jump Overs

34 Russian KB Swings

*Pace Goal: 3-4 Rounds

Beginner: Lying Straight Leg Raises, 16/12”, 26/18

Intermediate: Hanging Straight Leg Raises, 20/16”, 35/26

Advanced: 24/20”, 53/35

Sport: 30/24”, 70/53