Back Squat- Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat ____________ 3 Rounds For Time: 30 Keg Toss 14/20 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side) Box: [...]

Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches 35/50 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each)

VETERANS DAY- Full Class Schedule Pre Party On the 2:00 x 3 Rounds: Minutes 0-2 - 250 M Run Minutes 2-4 - 10-25 GHD Sit-Ups Minutes 4-6 - 100' HS Walk or HS WORK ________ [...]

For Time (broken up any way): 40 Ring Muscle-ups 80 Calorie Row 120 Wallballs 14/20 or 40 Chin Over Bar Pull-ups 80 Calorie Row 120 Wallballs 14/20

3 RNDS 400 M Run 21 DB Push Press 35/50 M- 25/40 15 DB BOR 35/50 M- 25/40 12 DB Lunges 35/50 M- 25/40 9 Burpees ____________ After Party- 30-20-10 tuck up alt v-up toe [...]

Teams of 3 5 Rounds Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Calorie Bike Minute 4: Rest *Score is Total Bike Calories