Warm-Up

3 Sets:

5 Cal Row
6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

WOD

20 Minute AMRAP:

7 Deadlift 225/155
14 Calorie Row
7 Defecit Push-ups 45/35 lb plate
14 Sit-Ups

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Sweat Class

Warm-up:

3 Sets:

:30 Jog
:15 Plank
Multi- directional lunges

WOD

4 Rounds Not For Time

8 DB lunges
7 floor press
7 DB rows

10 Minute AMRAP

7 pull-ups/ring rows
7 DB step-ups
7 burpees