Warm up
200m run
20 Weighted GBs
20 SA Swings
20 SA Thrusters
200m run
20 Weighted GBs
20 SL RDLs
20 Halos
200m run

Class & Gz
“KELLY ROWLAND”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Scoring: Time
MIDLINE
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets
Scoring: Load