conditioning

melissa, ryan, elizabeth, john:

warm up 10:00

3x10 squat

3x7 jump tuck

3x5 burpee

:30 plank

:30 bear crawl

:30 rest

3 rounds

:30/:30 overhead hold with barbell

4 rounds

p1: 6 dead lift, 6 clean, 6 push press, 200 meter row/250 meter row

p2: rest

cooldown

chrish, nic, tessy, corbin

warm up 10:00

3x15 squats

3x7 jump tucks

30 yards bear crawl

:30 overhead hold

:30 plank

:30 bear crawl

1:00 rest

5 rounds

on the 6th round we went until someone quit during the overhead hold, which was at :52, so naturally the plank lasted :52, as well as the bear crawls.

cooldown:

:30/:30 airdyne/row

10 rounds