3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers
Ready
3 minute PVC OHS Game
***note the bar comes away from OH
50 burpees
Strength
Strict Press
3-3-3+ at 70/80/90%
of your 90% of the new max THIS cycle
Strength
Overhead Squat
3-3-3+ at 70/90/90%
of your new max THIS cycle
Metcon
"DT"
5x
12 deadlifts 70/50kg
9 hang cleans - ELBOWS through full rack position or NO REP
6 jerks
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