Class:

1) AQAP:

100 Calories Rowed or 1 mile Run

80 Wall Balls 20/14

60 Pull-ups

40 Kettlebell Swings 53/35

Pick whichever you struggle with more, Row or Run.

Extra Work:

2) Banded Pull-throughs: 3 sets of 15

Rest 90 seconds between sets.

3) Rebounding Box Jumps: 10 minutes Practice

Perform an EMOTM if you can do them. The focus should be on speed.

For results post detailed weights, reps, times, thoughts, etc.

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