Conditioning:

Within 4 Mins Complete….

20/15 Cal Row

30 Wallballs

20 Pullups

Rest 1:00

Within 4 Mins Complete…

25/20 Cal Row

20 Wallballs

15 Pullups

rest 1:00

Within 4 Mins Complete..

30/25 Cal Row…

10 Wallballs

10 Pullups

*Large Classes will be split into 2 groups… group 1 starts at 0:00… group 2 starts @ 2:00…

Comp: 30/20, Chest 2 Bar

Fitness: 20/14, Pullups

GPP: 14/10, 1/2 number of pullups or Jumping Pullups

Health: 10/6, Jumping Pullups

Strength: Upper Body Pulling + Core

15 Minutes to flow through:

3-4 Rounds:

15 Supinated Bent Over Rows

15 DB High Pulls

10 Ring Bicep Curls

30 alt. Russian Twists w/DB or KB

-Rest :20-:30 b/w exercises… rest 60-90 secs b/w sets-