We will be working in with the 11:00pm Class today. Their workout is slightly different as they are starting with some strength work. Show-up at about 10:40 and get in 10min of light rowing to jump-start your aerobic system. Finish off your warm-up with 5 Burpees on the min for 5-6min. Start the MAP work by 10:05 in order to not disrupt the flow of the Performance group.
2 Rounds @ 90% rest 5min b/t rounds:
5min AMRAP
Burpee box jumps (30")
+ Rest 2min
Row - 5min for cals
+ Rest 2min
5min AMRAP
Wallball 15 (24#)
T2B 10
+ Rest 2min
Airdyne - 5min for cals (also record average watts)
R1: 51, 95, 4+7, 3x300m run
R2: 42, 92, 4+7, 89 cal (255 avg watts)
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