15/20 Calorie Row
10 PVC pass thrus
10 Push Ups
10 Kip Swings
8 Rounds for Time:
2 Bar Muscle Ups ( + 10 lb ball btw feet or legs)
*Alternate rounds with a partner for 8 rounds each! Sub = 4 Pull Ups for the muscle ups. Or however many reps TWO sets of pull ups will get you. These should be quick rounds that take around a minute or less.
* scoring total time for team time
Tabata (8 Rounds :20 ON/ :10 OFF)
*Scale to Hollow Holds or Plank Holds
Single Arm Ben Over Dumbbell Rows
*Use the heaviest weight you can for each set. 10 reps each arm. Use the last 10 minutes of class to work through these 4 sets.