Warmup

(2x) 10 MB halos, 10 KB Swings, 10 Spidermans, 10 Samurai Pulls (ea. side

All Classes

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

Advanced/Intermediate

Tabata Circuit

All 4 movements 2x = 1 round

20seconds WORK, 10seconds REST
KB Snatch (24kg/12kg)
Plank Wall Press
Wall Shots (20/12)
Burpees 
----
(at the very end of wod)
100 Double Unders
100 Reverse Crunches
 

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