STRENGTH
Strict Pull Up 4 x 5
Seated Box Jump 4 x 5
CONDITIONING
Death By 10M Run
Min 1: 10M Sprint
Min 2: 2 x 10M Sprint
Min 3: 3 x 10M Sprint
Time Cap 20 Min
Once you miss the minute, complete 10 push ups each minute until your class has all finished.
CORE/MOBILITY
1 Min Downward Dog
1 Min Lying Side Twist
30 Hollow Rocks with Plate