All Classes

Posterior Chain Smash 2:00min
Shin Smash and Floss

Warmup

Long Lap, 10 Burpees, 10 Jumping Pullups, 10 KB Swings (per arm)

Advanced/Intermediate

7:00min Double-Under Skill Work - Record max unbroken DUs

Tabata Intervals - 16:00 - Score is your lowest rep count for each exercise - Perform each movement for 4:00 minutes, then progress to next exercise.

Wall Shots (20#/12#)
Wall Press Pushups
Box Jumps
Plank to Toe Press

Finish with 100 Double unders and 100 reverse crunches

 

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