Warmup

Warmup X 2: 21 KB Swings, 10 T Pushups, 10 Push Ball, 8 Med Ball Rotation Throws

All Classes

Hamstring Stretch w/band X 1:00 ea side

Advanced

12 sets on the minute:
5 Burpees
5 One arm hang power Snatch ea. arm (15-20%BW)

-Rest as needed

1:30 front plank
-rest :45
1:00 side plank
-rest :45
1:00 side plank

Intermediate

12 sets on the minute:
5 Burpees
5 One arm hang power Snatch ea. arm (15-20%BW)

-Rest as needed

1:00 front plank
-rest :45
:45 side plank
-rest :45
:45 side plank

Comment