0:00 In teams of 2 or 3 row for max calories in 5 min. Switch every 15 pulls and perform… 5 Push-ups 5 Squats 5 Jumping Jacks Ends @ 5:00 Starts @ 8:00 Low or High Bar B Sq – 60% x 6; 65% x 6; 70% x 6; 75% x 6 Superset…, Kb Rack Alternating Reverse Lunge – 6E/S, 53/35# Barbell RDL – 6E/S, 115/85—->> Or Hip Extensions – 15 reps Ends @ 23:00 Starts @ 25:00 Push Press – Heavy Single in 10 min Ends @ 35:00 ——>> Clean Wu —-> 5:00 Starts @ 40:00 Hang Pwr Clean – Heavy Single in 10 min Ends @ 50:00 Starts @ 52:00 Comp #2 15 Hang Cleans, 155/105 15 Burpees Over The Bar 5 min time cap Extra Credit 1. Sprint up the back staircase x 5 2. Strict (32X1) Ring Rows – 5 x 5 3. Standing Band Pull-ups – 5 x 15
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