5th of 5 x 2:00 w/ 30 sec Goblet squats (40 lb KB)
1:30 - 2:00 rest

4th of 5 x 2:00 w/ 30 sec Goblet squats (40 lb KB)
1:30 - 2:00 rest

3rd of 5 x 2:00 w/ 30 sec Goblet squats (40 lb KB)
1:30 - 2:00 rest

2nd of 5 x 2:00 w/ 30 sec Goblet squats (40 lb KB)
1:30 - 2:00 rest

1st of 5 x 2:00 Row w/ 30 sec Goblet Squats (40 lb KB)
1:30-2:00 Rest

Warm up

Warm up while Mike adjusted machine - cut out

8 minute row with specific s/m. 2 min @ 24, 2 min @ 26, 2 min @ 28, 2 min @ 32

New 500M PR for me. Tested in class with Maria

5 rounds - 15 calories (approx 216-224 M)

3rd of 3 Intervals after 15 yard heavy sled push

2nd of 3 Intervals after 15 yard heavy sled push

1st of 3 Intervals after 15 yard heavy sled push

4 Rounds of 1 min intervals w/ 10 Med Ball Slams and 1:00 High Plank

4 Rounds of 1 min intervals w/ 10 Goblet Squats and 1 min Farmer's Hold (50 lb DB's)

Warm up for class