Synchronous Workout
With Equipment

Warm Up
4 Rounds
20 Sit Ups
10 Burpees
10 Pull Ups
15 Kettle Bell Push Press

5×5 Bench Press
3×10 Ball Cleans

WOD
21-15-9
Back Squat
Thrusters
Sit Ups

Asynchronous Workout
Without Equipment

Warm Up
Darebee Fitness Test

WOD
Follow the Song. When sally is down you drop to the bottom of your squat. When sally is up you go up in your squat.

Cohort C
45 Minute Walk