Deep Comp- 1/2/16

I. Team Meeting (7:00-7:29)

II. Warmup (7:30-7:49)

III. Strength (7:50-8:00)

Work to a heavy complex in 10 minutes (from racks):

5 Front Squats + 3 Shoulder to Overhead + 1 Overhead Squat

IV. Conditioning (8:05-8:39) (teams of 2, 2 minutes in each station)

3 Rounds

Wallball 20/14#

Pullups

Box Jumps 24/20"

Kettlebell Swings 53/35#

Calorie Row

Rest 2 Minutes

V. Cooldown and Cleanup (before the 9am Class)