All Classes

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

Warmup

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

Advanced/Intermediate

20 Kneeling Samurais (10 ea. side)
Sprint to NJ Ave. and back

FOR TIME:
30 kb Swings
10 Burpees
20 kb Swings
20 Burpees
10 kb Swings
30 Burpees

Then complete the same, in reverse:
30 Burpees
10 kb Swings
20 Burpees
20 kb Swings...

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