Following the warm up you’ll have the rest of the class to accomplish the following.  Depending on equipment requirements you may do the work in whatever order you wish.

A.  Complete Six non-stop trips across the parking lot with the Prowler.  Stopping in the middle is a no rep.  Score = total weight “Prowler’d”.    For example, if you push 100 lbs across the lot 2 times, then go into beast mode and push 250 for 4 trips,  your score is  100×2 plus 250×4 = 1200.

B. Complete 5 rounds of the following barbell complex (75/45)  Rest  90 seconds between rounds

6 reps each –

Bent Over Row

Shrug

Hang Clean

Pogo Hop

Press

Good Morning

Hang Snatch

Bicep Curl  (Hell yea..  You know you love ’em!)