051021 &051121

In Class

Warm Up
5 Rounds
400m
10 Knees To Elbows
10 Dead Lift
10 Upright Rows
20 Sit Ups

5×5 Standing Military Press
3×20 American Swings


WOD –
5 Rounds
400m
15 Overhead Squats 65/45

At Home

Warm Up
5 Rounds
400m
10 Weighted Squats
10 Burpees
10 Push Ups
20 Sit Ups

100 Step Ups (find a curb, stair, or chair)

WOD
5 Rounds
400m
15 Weighted Squats