Warm-up

3 Sets:

:20 Plank
10 Pineapple Pickers
5 Calorie Row

Strength/Skill

Complete 5 Sets:

2 Power Cleans + 2 Front Squats

WOD

Complete the Following For Max Calories:

Row 1 Minute
Rest 1 Minute
Row 2 Minutes
Rest 2 Minutes
Row 3 Minutes
Rest 3 Minutes
Row 4 Minutes

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Sweat Class

Warm up

3 Sets:
:60 jog or jacks
:15 plank
:15 inchworms
:30 Air Squats

WOD

:20 work :10 rest
For 20 minutes

Air squats
Push ups
Sit ups
Pull ups/ ring rows/ DB row