Warm up

4 rounds
5 Pull ups
10 Push ups
15 Squats

Sweat session today. There’s no avoiding the bike!
Will split classes over 8 between the bikes and rowers. one group start on the bikes, one group start on the rower. It doesn’t matter where you start

**SCORE IS TOTAL REPS TODAY
Wod 1-12 Minutes amrap
12 cals (bike or rower)
12 Med Ball cleans 20/14

Rest 3 Minutes and wipe your machine down
Wod 2- 12 minutes amrap
12 cals (the machine you didnt use for wod 1)
12 Slam balls over the shoulder

EXTRA work
3 Rounds
1 Minute plank
1 minutes side plank right side
1 minute side plan left side