Warmup

Short Lap, 10 Travelling inchworms, Heel Shuffle (up & back), 10 Toy Soldiers, High knees (up & back)

All Classes

Lax Ball Forearm Smash 2:00min ea.
SL Flex w/ Ext. Rot. Bias 2:00min ea.

Advanced/Intermediate

18:00 min cap

For Rounds:

20 Kneeling Samurais
Sprint to NJ Ave. and back
10 Hang Clean to Press
10 Kettlebell Swings

10 Knees-to-elbows
10 Step ups

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