Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Gobet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms

**2. Workout Prep**
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)

Workout:  Summertime Sadness

* Target time: 10-12 minutes
* Time cap: 18 minutes

2:00 Amrap
2 Rope Climbs
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
– rest 1:00 between sets –

4th round extended to 3 minutes.
Go until 75 reps of Back Squats are complete.

* Scaling option 1 (Masters 45+)
2:00 Amrap
1 Rope Climbs
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
– rest 1:00 between sets –

* Scaling Option 2 (Beginner)
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
– rest 1:00 between sets –

* Limited Equipment Option
2:00 Amrap
12 Strict Pull Ups
100m Shuttle Run (50m Down/50m Back)
Max Rep Air Squats (135/95)
– rest 1:00 between sets –
– 200 total Air Squats –

* Large Class Option
Teams of 2
3:00 Amrap
2 Rope Climbs (1 each)
20/16 Calorie Ski or Row
Max Rep Back Squats (135/95)
– rest 1:00 between sets –
– 150 Back Squats (total) –