SAT 6/3/23 - 9am - 11am - OPEN GYM / Partner WOD -

Warm Up - 30 sec Row - 5 Kettlebell Swings (light) - 5 Sumo Deadlift High Pulls (light) - 30 sec Bike - 5 Box Step ups - 30 sec Down Dog / Up Dog / Child Pose - 30 sec Row - 5 Kettlebell Swings (Add) - 5 Sumo Deadlift High Pulls (Add) - 30 sec Bike - 5 Box Jumps - 1 Min Box Lunge Step Hold (each) - 30 sec Row - 5 Kettlebell Swings (Working Weight) - 5 Sumo Deadlift High Pulls (Working Weight) - 30 sec Bike - 5 Box Jumps -

Partner WOD - Alternate working minutes for each exercise - Each partner will work for 1 Min then rest while the other partner works, then move to the next movement -

(Compare to 4/15/23)

1 - Calorie Row

2 - Kettlebell Swings L3-55/35# L2-45/25# L1- 35/15#

3 - Sumo Deadlift High Pull L3-55/35# L2-45/25# L1- 35/15#

4 - Calorie Bike

5 - Box Jumps L3-24/20” L2-20/18” L1-18/16”

3 Cycles for Total Reps