Warm Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3 rounds
25 squats
20 sit ups
15 ring rows
Strength
Power cleans
Build to heaviest
WOD
Tabata (1 min. rest in between)*
Row (calories)
Sit ups
Push-ups
Wall balls
*lowest # of reps in each round is your score
Post
Foam roll the legs and back