General Warm up:

8 min circuit:
– 12 progressively hard strokes on the rower
– 6 per side cross body KB deadlift
– 6 per side 1-arm russian KBS
– 30 toe taps to KB
– 1 per leg world’s greatest stretch

 

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A. “Christine”

3 RFT:
– 500m Row (1k bike depending on class size)
– 12 deadlifts @ bodyweight
– 21 box jumps @ 24/20″

B. “Bring Sally Up”
– Slam ball bear hug squat @ 30/20; 20/15