5 minutes of "Macarena" or "Chicken Dance"....if you dare!


4 Rounds

10 jumping jacks

10 burpees

10 situps

10 squats

30sec Arm circles



4x8 weighted pull-ups

1RM weighted push-up

*Begin in a plank. Stack weight on back. Lower to floor and press back up.



"The Chief"

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

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