Warmup

(2x) Short lap, 10 KB Swings, 10 Spidermans (up and back), 10 Samurai Pulls (ea. side), Hi Knees (up and back)
Pullup form Practice 10:00min

All Classes

OH Tissue Smash (Foam roller) 2:00min each side

Advanced/Intermediate

Tabata For Rounds

8:00min cap

20seconds WORK, 10seconds REST
DB/KB Hang Cleans to Press (20#/15#)
MB Reverse Lunges w/ Twist
Burpees (full ROM)
MB Wood Choppers
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(at the very end of wod)
100 Double Unders
100 Reverse Crunches

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