All Classes 

Lax Ball Forearm Smash 2:00min ea.
Side Hip smash 2:00min ea.

Warmup 

Short Lap (Stop at each street corner and do 5 air squats and 5 Tuck Jump Burpees)

Advanced/Intermediate

3-3-3-3-3-3 Power Cleans @ 30% BW
---
21-18-15-12-9-6-3
Wall Ball
Reverse Crunches

Comment