Warmup

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

All Classes

Adductor Smash (Foam roller) 2:00min
Lateral Hip Opener 2:00min

Advanced

Tabata For Rounds

18:00min cap

20seconds WORK, 10seconds REST
SLDL
DB Step Ups
Slam Ball
Burpees
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(at the very end of wod)
100 Double Unders
100 Reverse Crunches

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