Tuesday

Tuesday

Tuesday

Strength
Toes to Bar progression
Then
Work up to heavy Squat Snatch above Metcon weight
Squat Snatch
Iron and Steel (Time)
“Iron and Steel”
5 Squat Snatch (165,115)
10 Toe 2 Bar
10 Squat Snatch (135,95)
15 Toe 2 Bar
15 Squat Snatch (95,65)
20 Toe 2 Bars

L3: 135/95#, 95/65#, 75/55#
Knees to Elbow
L2: 95/65#, 75/55#, 45/35#
L1: Toes to post
Squat cleans

Finisher
A) Mixed OH Carry 3x150ft.
Oblique side dip 3×20 ea

Tuesday

Tuesday

Viper (Time)
“Viper”

7RFT
3 Bar Muscle Ups
7 Power Cleans 165/115#
7 Burpees Over the Bar

L3: Jumping Bar MU, 145/100#
L2: 2 PU&2 Dips = 1 Bar MU, 95/65#
L1: Push-ups 75/55#


Tuesday

Tuesday

Strength
Handstand Push-ups (Max reps)
Pressing up Daisies” (Time)
“Pressing Up Daisies”

Five rounds for time:
10 Push Press 95/65#
10 Burpees

L3: 75/55#
L2: 65/45#
L1: 4RFT


Tuesday

Tuesday

Hang Power Snatch (7×3)
Every 1:30 for 7 sets
Hang remix of Open 11.1 (Time)
“Hang remix of Open 11.1”
AMRAP 10
15 Hang Power Snatch (75,55)
30 Double Unders

L3: :30 DU
L2: 55/45#
L1: 45/35#, 60 SU

Cash Out
Band Y Pull- 3×15
BB Shrugs 3×10

Tuesday

Tuesday

Futuristic Lover by CFNE (Time)
“Futuristic Lover” by CFNE
Front Squats 185,130#
10-9-8-7-6-5-4-3-2-1
Double Unders
10-20-30-40-50-60-70-80-90-100

Time Cap: 25 min
L3: 155/105# :10, :20, :30… attempts
L2: 115/80#
L1: Goblet Squat (heavy); 2x SU

Finisher
A) BB RDL 4×12
B) Sorenson Hold 4x :30

Tuesday

Tuesday

Weightlifting
Squat Snatch (EMOM 10)
-Perform 1 squat snatch
-Build up in weight each set; have a goal in mind for the final set and work backwards
TwerK (Time)
“TwerK”
15-12-9-6-3
Squat Snatch (95,65)
Toe 2 Bars
Rest 3:00
3-6-9-12-15
Over Head Squats (95,65)
Pullups

L3: 75/55#, Knee to Elbow
L2: 65/45#, Banded Pull-ups/Jumping
L1: Squat Clean, Front Squat; Ring Row/Knee raise

Cash Out
A) Sotts press 3×10
B) Farmer’s Carry 4x100m (heavy)

Tuesday

Tuesday

Gymnastics
15 Mins:
-RMU Drills
– Dip Progressions
– Banded Pull Throughs

Start a 10 MIN EMOM
-Set 2-5 reps you can do each set
Scaling: (Banded- Pull-ups and dips, Negatives)

Metcon (Time)
” Gun Run “
For time
12 Ring Muscle ups
400m Run
6 Ring Muscle ups
200m Run
3 Ring Muscle ups

L3: 6,4,2
L2: Jumping Bar MU
L1: 12/12, 6/6, 3/3 Pullups and dips

Extra Endurance
3x 400m Run
Rest 2 Min Between sets

Tuesday

Tuesday

Core
Rope and TGU skills review
Turkish Get Up (4×1)
-4/5 sets up to a Max on each arm
Get-Up Dem ROPES (Time)
“Get up Dem’ ROPES”
5-4-3-2-1
Rope Climbs
After each set:
10 Turkish Get ups (53,35) – 5 each side
20 Step Ups (24,20) with 1 KB (53,35)-hold however

RX+: 3-2-2-1-1 Peg Boards
L3: 3-3-2-2-1 Ropes
L2: 1-1-1-1-1 Ropes , 35/26# 20/16″
L1: 5 RR= 1 rope

Cash Out
4 Rds
10 Pendlay Rows
15 Band Face Pulls
:20 Sorenson Hold

Tuesday

Tuesday

GOAT WOD (AMRAP – Rounds and Reps)
“AMRAP 15 Goat WOD”
In 15 minutes do as many rounds as possible of:
Choose 3 movements
-one barbell
-one gymnastic
-one conditioning

Last week of GOAT work
Finisher
1) Bulg S/S 4×8 EA
1b) Russian Twists 4×15
2) Dips 3x Max

Tuesday

Tuesday
This will be the same exact workout from last week
And we will perform this for 4 weeks in a row and build upon it each week

GOAT WOD (AMRAP – Rounds and Reps)
“AMRAP 15 Goat WOD”
In 15 minutes do as many rounds as possible of:
Choose 3 movements
-one barbell
-one gymnastic
-one conditioning

Ex:
10 Over Head Squats
5 Ring Rips
250m row

Ex:
2 Clean Pulls + 2 Squat Cleans + 2 Front Squats
3 Negative Strict Hand Stand Pushups
200m Run

Finisher
1) DB Z-Press 3×15
2) 1-Arm Arc Row 3131 3×6-8
3) Leg Raise Flutter Kicks 3x:30

Tuesday

Tuesday

GOAT WOD (AMRAP – Rounds and Reps)
“AMRAP 15 Goat WOD”
In 15 minutes do as many rounds as possible of:
Choose 3 movements
-one barbell
-one gymnastic
-one conditioning
Finisher
5 Rounds
:20 Ring Row Hold
1 Min Walking Lunges or Dubs
Rest :30

Tuesday

Tuesday

GOAT WOD (AMRAP – Rounds and Reps)
“AMRAP 15 Goat WOD”
In 15 minutes do as many rounds as possible of:
Choose 3 movements
-one barbell
-one gymnastic
-one conditioning

Ex:
5 Squat Snatches
5 Toe 2 Bar (or knee up + ttb attempt combos)
20 Double Under attempts

Ex:
10 Over Head Squats
5 Ring Rips
250m row

Ex:
2 Clean Pulls + 2 Squat Cleans + 2 Front Squats
3 Negative Strict Hand Stand Pushups
200m Run

-You can get creative with some complexes but it should all be repetitions and weights that allow you to go unbroken and PRACTICE the movements efficiently

Finisher
EMOM 10
Odd: 10 Burpees
Even: 30 DU
OR
EMOM 10
Odd: 12 Knees to Elbow
Even: 5 Pike Pushups (3231 tempo)

Tuesday

Tuesday

Metcon (AMRAP – Reps)
“Work-Rest Maximum Swings”
5 Rounds

AMRAP 3
300/250m Row
10 Burpee Box Jumps (24/20)
Max KBS (70/53)
Rest 2 Min

L3: (53/35)
L2: (35/26) (20/16)
L1: (Burpees) (26/18)


Tuesday

Tuesday

Front Squat (7×3)
Tucan Sam (Time)
3 Rounds
9 OHS (135/95)
21 Box Jumps (24/20)

L3: (115/80)
L2: (95/65) (Step-ups)
L1: (65/45)

Cash Out
1) Band Face Pulls 4×15
2) Weighted step ups 4×6 ea

Tuesday

Tuesday

Gymnastics
EMOM 6
-3/6 C2B or Chin over bar pull-ups
-focus on unbroken sets
Over-Easy (Time)
“Over-Easy”

3 Rounds For Time
Row 500 or Run 400m
15 Strict Pull-ups
30 Push-ups

RX+: Wear a vest
L3: 10 Pull-ups
L2: (Banded/Negatives) (H/R Push-ups)
L1: (RR) (250m)

Cash Out
EMOM 6
-L sit hold

Tuesday

Tuesday

Overhead Squat (7×3)
-add wt each set
-make sure full depth is achieved
-press up into the bar, pull in the core and keep the hips back
Bar Muscles (AMRAP – Rounds and Reps)
‘Bar Muscles’
AMRAP 7
10 Hang Power Snatch (75/55)
3 Bar Muscle Ups

L2: (7 C2B)
L1: (Chin-over bar any style) (55/45)

Cash Out
1) KB Row 4×12
1b) Front Foot Elevated Split Squat 4×6 (EA)
2) BB Shrug 3×10 (Heavy)
Extra Endurance
Row or Ski
3 Rds
Row 1000m
Rest 2:00

Tuesday

Tuesday

Power clean+hang power clean + power clean (7×1)
Complete 1+1+1

-add WT. each set
-build to daily max
Get on up (Time)
“Get on Up!!!”
3 Rounds
12 Power Cleans (165,115)
6 Ring Muscle ups

L3: (Bar MU or 4-6 Jumping MU)
L2: (12 C2B or Chin-over Bar) (135/95)
L1: (Jumping PU) (95/65)

Finisher
3 Rounds
10-15 toe 2 bar
10-15 ghdsu
10-15 back extensions

Tuesday

Tuesday

Pull the Wool Over (AMRAP – Rounds and Reps)
“Pull the Wool Over”
AMRAP 4
8 Chest 2 Bar
8 Burpee Box Jump Overs (24,20)
Rest 4 Minutes
AMRAP 4
8 Toe 2 Bar
8 Burpee Box jump Overs (24,20)
Rest 4 Minutes
AMRAP 4
Max Calorie Row

L3: (Chin-over bar) (Knee 2 Elbow)
L2: (Banded) (Step-ups)
L1: (Ring Row) (Knee Raise)

Cash Out
1) Hammer Curl 3×10
2) Back Ext. 3×15
3) KB Row 3×8 ea

Tuesday

Tuesday

Custom Metcon
Metcon (Calories)
EMOM 8
6 KB/DB ROW (EA)
Cal Row in remaining time
Latimus Ferocicus (AMRAP – Rounds and Reps)
“Latimus Ferocicus”

AMRAP 20
20 Weighted Wall ball Ab Mat Situps (20,14)
10 Chest 2 Bar PU
20 Box Jumps (24,20)
2 Rope Climbs

L3: (Chin-over bar) (1 Rope climb)
L2: (14/10) (Banded) (Negatives-for Ropes)
L1: (Ab mat SU) (Jumping PU) (Ring Rows)


Tuesday

Tuesday

Skill
EMOM 10
-Pull-up work
-C2B, Kipping, Mu
Life Jacket (AMRAP – Rounds and Reps)
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest 2 Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

L3: (95/65) (75/55) (65/45) (Knee to Elbow)
L2: (75/55) (65/45) (55/35)
L1: (Jump Pullups) (Ring Rows) (Knee Raise)


Tuesday

Tuesday

Warm-up
5 Min Jerk Review and Progression
2 Rounds
10 Jerk Dips
10 Push Press
10 Behind Neck Jerks
10 Split Jerks
ADD WT.
Push Press+ Push Jerk + Split Jerk (Every 1:30 for 7 Sets)
One Complex of 1 rep of each
-from the rack

-Start around 50-60% of Push Press max
AMRAP Gracie (AMRAP – Rounds and Reps)
“AMRAP Gracie”

AMRAP 10
10 Clean and Jerks (135/95)
50 Du’s

RX+: (155/105)
L3: (115/80) (:45 Du attempts)
L2: (95/65)
L1: (75/55) (100 Single Unders)

Finisher
1) Sandbag or MedBall Carries (heavy) 5x100ft
2) BB Skullcrushers 5×10 (heavy)

Tuesday

Tuesday

Pull-ups (EMOM 10)
-3-5 Kipping, C2B etc n
-Work on Kip and technique
-Sub technique work or negatives for those limited with strength
Metcon (Time)
“Synthesize”
7 Rounds
7 Strict Pullups
14 Wall Balls (20/14)
200m Run

Scaling options:
RX+ Use a Vest if you have it
L3: (5 Strict PU)
L2: (Negative/Banded PU) (14/10)
L1: (Ring Row w Pause) (5RDS)

*If weather is limiting factor for the run sub to 60 Double Unders or 30 Bodyweight Step ups(24,20) to substitute the 200m run instead of your normal rowing substitute.

Cash Out
-Monthly Challenge
B) Draper Forehead Curls 4×6
C) Single Arm DB Tri Ext 4×15-20

Tuesday

Tuesday

Handstand Push-ups (EMOM 10)
-Perform 3-5 strict HSPU each minute
-Scale to ab-mat, box, or variation to increase shoulder strength
Metcon (AMRAP – Rounds and Reps)
“Tenderizer”

AMRAP 15
15 Push Press (95/65)
15 Box Jumps (24/20)
15 Toes to Bar

RX+: (115/80)
L2: (Step-ups) (Knee to Elbow)
L1: (55/45) (Knee Raise or T2P)

Cash Out
4 Sets
10 Seated Single Arm Dumbell Press without back support
15 Banded Tricep Pressdowns
20 Dumbell W’s (external rotation) with light weight

Tuesday

Tuesday

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

L2: (65/35) (115/75) (145/100) (165/115)
L1: Add WT. each set (10-20 LBS)
Finisher
1) Farmers Carries 5x 200ft
2) Hollow Holds 4x :30
Then
10 Mins Mobility

Tuesday

Tuesday

Strength
Handstand Push-ups (EMOM 10)
-Every minute perform 1-5 Strict HSPU
-Scaing options:
Tempo Pike off the box
Or
Z-press
Fuego (Time)
“Fuego”
5 Rounds

10 Push Press (135/95)
15 Burpees
20 Box Jumps (24/20)

L3: (115/80) (Ab Mats)
L2: (95/65) (Box HSPU) (Step-ups)
L1: 4 Rounds

Cash Out
1) DB Skullcrusher 3×10
2) Banded Pull Aparts 4×20

Tuesday

Tuesday

Back Squat (5-5-5-5-5+)
-75-80% across
-Last set is an AMRAP
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

L3: (75,55)
L2: (65,45)
L1: (45,33)

*12 Min Cap

Cash Out
1) Bench Press
10-8-6-4
2) Leg Raises
4×15

Tuesday

Tuesday

Power Clean (5-5-5-5-5+)
-Stay at 70-75% for all 5 sets
-Last set is an AMRAP
-Try to keep sets touch n go if possible
Power Bar (Time)
“Power Bar”
15-12-9-6-3
Power Cleans (135,95)
Chest to bar pullups

L3: (115,80) (Chin over Bar)
L2: (95,65) (10-8-6-4-2)
L1: (65,55) (RR)

Cash Out
4 Rounds
15/10 Cal Assault bike at 90% effort
3 Strict Muscle ups or 10 Strict Pullups
15 Banded Face Pulls

Tuesday

Tuesday
-No class on Thanksgiving-come to the Powerlifting meet
-Friday 8am class, 10am Open Gym 12pm class

Strength
DB Shoulder Press (4×8 )
-One at a time alternating each side each rep
-Perform standing
Good Mornings (4×12-15)
-Perform Barbell Goodmornings or Weighted back Ext.
Toe The Line 2.0 (AMRAP – Rounds and Reps)
“Toe the Line 2.0”

AMRAP 15
15 KB Swings (70,53)
15 Toe 2 Bars
15 Burpees

L3: (53,35) (Knee to elbow)
L2: (35,26)
L1: (Russian Swings) (Knee Raise /Toes to Post)


Tuesday

Tuesday

Skill
Pistol Movement Demo

Followed by Practice and scaling options.

We prefer any box pistol version for modifications over holding onto rings or bands.

Try sitting to a box or try stepping off the side of the box without touching your foot to the ground.
The goal is to build strength and balance in this single leg movement.

Broken Eggs (AMRAP – Reps)
“Broken Eggs”
4 Rounds
AMRAP 5 Minutes
500m Row
10 Alternating Pistols
50 Double Unders
Max Front Squats(185/125) in Remainder of the time
Rest exactly 2 Minutes between rounds

L3- (155,105) (Counter wt./off box Pistol) (:40 DU)
L2 – (135/95) (Pistols to Box)
L1-(95/65-moderate wt. ) (Band or Shrimp Squats) (100 SU)

Score= reps of front squats
*NO RACKS
Extra Oly
EXTRA OLY
3×3 Squat Clean at 85% 1RM
Rest 2:00 between sets

Tuesday

Tuesday

Skill
•Rowing technique
•Pull-up practice
Metcon (Time)
“ENGINE 2.0”
2000m Row
200 Double Unders
50 Chest 2 Bars
50 Burpees

L3: (100 DU) (Chin over bar PU)
L2: (Banded pull-ups)
L1: (400 DU) (40RR) (30 Burpees)
*20 Min Cap

Finisher
Bench 5-5-5-3-3-3-1-1-1
Or
Booty challenge

Tuesday

Tuesday

Back Squat (5-5-3-2-1)
5@70%, 5@80%, 3 @85%, 2 @90%, 1 @100%
-2 Min rest between sets
Metcon (Time)
For time

“Stampede”
30-20-10
Front Rack Front Lunges (135,95)
Burpees over the bar

L3: (115, 80)
L2: (95, 65)
L1: (65, 45)

Extra Oly
Every 2 minutes for 14
Power Clean + Hang Squat Clean + Full Squat CLean
Add weight each set

Tuesday

Tuesday

Strength
Pull-up Practice:
10 Minutes of
-Butterfly or Kipping work
*Strength work for those who do not have strict pull-ups yet
Metcon (Time)
“Irish Car Bomb”

3RFT
400m Run
30 Games Box Jumps (24,20)
15 Pull-ups

L3: (10 Pull-ups)
L2: (Step-ups) (5-10 Negatives)
L1: (Jumping Pull-ups)

Finisher
Booty Challenge

or
3 Rds
8-12 DB Row
15 Band Pull-Aparts
20 GHD SU or 25 AB Mat


Tuesday

Tuesday
-Sign up for the personal challenge till Oct 12th
Prizes: 5 signups : Crossfit Shoes
10: Rogue Barbell
15: $500 rogue gift card
20: Personal WOD and Gift Card

Back Squat (8-6-4-4)
8@65%, 6@75%, 4@85%, 4@90%
Jump Off (AMRAP – Rounds and Reps)
“Jump Off”
AMRAP 10
5-10-15-20-25-30…
Wallball (20,14)
10-20-30-40-50-60
DU

L3: (:10,:20,:30 attempts)
L2: (14,10)
L1: (Goblet Squats) (20,40,60,80 SU)

Finisher
1) Heavy DB Walking Lunge
3×10 (ea)
2) Weighted Hanging Knee Raise
3×15-20 (use WB)
Extra Endurance
Choose one movement

5 Rounds
750m Row
600m Run
50 Calories on Assault Bike
Rest 1:30 between Rounds


Tuesday

Tuesday

Weightlifting
EMOM 10
ODD: Rope Climb Practice
-Learn J hook
-Advanced athletes work on legless

EVEN: 3 Touch N’ Go Power Snatch
-work up to 65-70%
-practice technique and controlling barbell on the way down

Power Snatch
Metcon (Time)
“Clymber 2.0”
1000m Row
Then
3 Rounds
3 Rope Climbs
15 Heavy KB Swings (70,53)
30 Double Unders
Substitute for 3 rope climbs is 12 strict pullups

L3: (3-2-1 Ropes) (53,35) :30 DU)
L2: (1-1-1) (35,26)
L1:(500m Row) (12 RR) (60 SU)

Cash Out
1) AB Wheels 80 reps
2) Pendlay Rows 4×8-10

Tuesday

Tuesday

Pull-ups (50 for time )
-Strict pull-ups
-Partner assisted
-Banded

*Choose your hardest variation

“One-80” (Time)
“One-80”
3 Rounds
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Toe 2 Bar

L3: (53,35) (Knee 2 Elbow)
L2: (35,26) (Step-ups)
L1: (26,18) (Knee Raise)

Cash Out
Superset
5×8 BB Underhand Bent Over rows – build to 3 heavy sets
5x 1Minute Plank- Try and add 10 seconds to each plank each round

Tuesday

Tuesday
When using most strength training programs, like this one, you should use 90% of your 1 rep max when entering in your percentages, this is called your “Training Max”. This allows for a consistent increase in strength over the 10 week program. Newer members may not fall in this category because their one rep maxes are increasing daily but this is of more concern for our veteran athletes. If you can not hit your percentages in the first few weeks then lower your Training max, but if you are crushing the percentages then you may increase slightly after the first 3 weeks.

Back Squat (10@60% 8@70% 6@75% 4@80%)
-Use training max
-Rest 1:30-2:00 between sets
-Newer athletes can use RPE, adding weight each set
911+1 (Time)
“911+1”
3 Rounds
9 Over Head Squats (135,95)
1 Rope Climb (15ft)
11 Chest 2 Bars

L3: (95,65) (pull-ups)
L2: (75,55) (1 Wall Walk) (5 Negative Pull-ups)
L1: (Front Squat) (Ring Rows)

12 Min Cap

Cash Out
4 Rounds of:
10 DB Step ups each side – heavy
15 Weighted Back Extensions (use a plate on your chest)

Tuesday

Tuesday

Gymnastics
Butterfly Pullups, Butterfly Chest to Bars, Chest to bars, Kipping Pullups or Toe 2 Bar Practice
Metcon (Time)
“Work-Rest Row, Pull and Jump”

4 Rounds
25/20 Cal Row
15 Chest 2 Bars
50 Double Unders
Rest exactly 2:30 Minutes after each Round

L3: (Pull-ups) (:40 DU attempts)
L2: (Banded Pull-ups)
L1: (RR) (100SU)


Tuesday

Tuesday

Mobility
5 Minutes of Foam roll or Pknot the psoas and diaphragm
Couch Stretch – 2 minutes each side
Front Squat (3×3)
-Work up to a heavy weight approximately 80-85%
-Then perform three sets at that weight resting about 1:30-2:00 between sets
Metcon (AMRAP – Rounds and Reps)
“What Legs?”
AMRAP 10 Minutes
50 Double Unders
10 Front Squat (115,80)

L3: (:50 Attempts) (95,65)
L2: (75,55)
L1: (100 SU) (Goblet Squats)


Tuesday

Tuesday

Bench Press (5×5)
-Perform 5 reps each set, building up to a daily max
– If there is not enough benches for class do Floor Press
Tasty (Time)
“Tasty”
3 Rounds For Time

10 Burpees
20 H/R Push-ups
30 Box Jumps (24,20)
40 Walking Lunges

L3: (20,16)
L2: (Step-ups)
L1: (Push-ups off rack)

Cash Out
Gun Show Challenge!

Tuesday

Tuesday

Metcon
Metcon (Time)
“Master’s Rope Climb Run”

RX+
5 Rounds
400 m Run
3/2 legless rope climbs
(you can use legs on way down)

Rx
5 Rounds
400 m Run
2 Rope climbs

L3
5 Rounds
400 m Run
1 Rope climb

L2
4 Rounds
400m Run
10 Strict Pullups or 10 Ring Rows
No Bands Today

L1:
5 Rounds
200m Run
10 Ring Rows or 10 Seated Pull-ups

*25 min cap

taken from the 2018 Masters Games’ Event
Cash Out
1a) Strict C2B pull-ups 4xmax
1b) Pendlay Rows 4×6-8
2a) Banded Pull Aparts 4×25
2b) Strict T2B 4×10-12

Tuesday

Tuesday

Chin Ups (5-5-5-3-3-3-3)
-perform one set every :90
-add weight with each set
-scale to partner assisted or negatives
-avoid using bands
Metcon
The 800’s (Time)
“The 800’s”
For Time

Buy In: 800m Run
10 Burpee Box Jump Overs (24,20)
10 Toe 2 Bars
Cash Out: 800m Run

L3: (5-8 T2B)
L2: (Step-ups) (Knees to Elbow)
L1: (400m/400m) (Knee Raises) (Burpees)

Cash Out
Strength Work:
4 rounds
50 Ab Mat situps
20 1 Arm Dumbbell Rows kneeling on bench (10 each side)
15 Banded Pull Aparts