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

For time:
Run 1 long lap
15 DB Push-Up + 2 rows (30/20#)
20 squats
Run up and back to 1st St
10 DB Push-Up + 2 rows
30 Squats
Run 1 short lap
5 DB Push-Up + 2 rows
40 squats

Intermediate

For time:
Run 1 long lap
15 DB Push-Up + 2 rows (20/10#)
15 squats
Run up and back to 1st St
10 DB Push-Up + 2 rows
20 Squats
Run 1 short lap
5 DB Push-Up + 2 rows
25 squats

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