Thursday 1/5/17

Warm Up
Trainer’s Choice

First…
EMOM 12 Minutes of:

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 10 Weighted Step Ups
MINUTE 3: 8 – 10 Ring Dips or 14 Box Dips
MINUTE 4: 20 Abmat Sit Ups

WOD
AMRAP 18 Minutes
20 Back Squats
10 Burpees

20 Deadlifts
10 Burpees

20 KB Swings
10 Calorie Row

*Barbell is taken from the ground for the back squats.  If necessary use 2 bars.

LEVEL 1:
35/45lb Back Squats/Deadlifts
18/26lb KB Swings

LEVEL 2:
45/65 – 55/85lb Back Squats/Deadlifts
26/35lb KB Swings

LEVEL 3:
85/115lb Back Squats/Deadlifts
35/55lb KB Swings