Group Warm up
PVC pipe balance game
SWOD:
Dumbbell chest press from the floor
5-5-5-5 trying to increase weight each set
Metcon:
Stations
like fight gone bad
3 rounds for time
1 minute at each station
2 mins rest between rounds
Station 1 - rowing for calories
Station 2 - Hang Power Clean 135/95
Station 3 - steps ups 24/20 (make sure to lock out)
Station 4 - slam balls 20/15
Station 5 - Hollow Rocks
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