Row 50 Calories
40 Leg 90s
GWU- 3
Power Clean
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
115, 135, 155, 175, 200

Row 50 Calories
40 Leg 90s
GWU-1-CF-9
Press
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
1115, 120, 125, 135, 140

Row 50 Calories
40 Leg 90s
GWU-4
Deadlift
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
155, 175, 205, 225, 255

40 Sit-ups
Row 25 calories
GWU-1
Thrusters, Pushups 21, 15, 09 (45, 95, 115)

Row 50 Calories
40 Leg 90s
GWU-2 General East -WU
Back Squat
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
175, 185, 200 215, 225

Run ½ mile
20 Legs-ups, 20 Leg 90s
GWU- 4-Snatch Balance
75 each- pull-ups, pushups, sit-ups, B2B squats,

Row 25 calories
40 Leg 90s
GWU-3- Burgener Warm Up
3 Rounds Kettlebell Swings, Push Jerk 21, 15, 09 (Russian )

Row 50 calories
40 AB Mat Sit-ups
GWU-2 General East -WU
Bench Press
Warm Up – Bar Only 8 reps
Warm Up – Bar Only 8 reps
Warm Up - 1 Round, 8 Reps@ 95 lbs
Work Set – 5 Rounds, 8 reps each round @;
115, 135, 155, 175, 205