Warm-up & Mobility: 15 Minutes

Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive

Conditioning: “Kashmir”

  • Row 1000m (goal is to finish under 4 mins)

Rest until 8:00 minutes

Then, tabata intervals of:

  • Thrusters (75/55lb) (8 rounds of 20 seconds of work followed by 10 seconds of rest)

Score is row time and total number of thrusters completed.

Click here to sign up for today’s class.


65 year young Bonnie would love to hear your excuses about not training today, oh wait…. No she wouldn’t!!!