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)
