Monday 9.2.2019

**One class only today at 9am!**

“FITNESS”

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Complexes (row left, row right, power clean, push press)6 Dumbbell Box Step-UpsRest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.

"PERFORMANCE"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Pull-ups6 Shoulder to Overhead (115/75 lb)9 Box Jump Overs (24/20″)Rest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.Pull-ups can be scaled up to Chest-to-Bar Pull-ups, or Bar Muscle-Ups

“ENDURANCE”

4 rounds:.1:45 at moderate pace, 15sec rest.1:30 at fast pace, 30sec rest.1:15 at fast pace, 45sec rest.1min at fastest pace, 60sec rest.No add’l rest between rounds