Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side
Groiner X 1:00 ea side

Advanced

5:00 at each station, 1:00 rest between stations, AMRAP for each station
Station 1
Row 200m
10 Pushups

Station 2
10 DB Thrusters (35/20)
35 Flutter kicks

Station 3
7 Knees to Elbows
12 Slam Ball

Intermediate

5:00 at each station, 1:00 rest between stations, AMRAP for each station
Station 1
Row 200m
8 Pushups

Station 2
8 DB Thrusters (20/10)
25 Flutter kicks

Station 3
5 Knees to Elbows
8 Slam Ball

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