TWO classes only- 9:30am and 12:00pm, Open Gym 10:30-12pm

Warm-up

Strength/Stability:

Every Minute on the Minute x 10min

1- Wall Walks x 2-4 reps

2- Pulsing Kettlebell Sumo Squats x 5 reps

Conditioning:

2 person team, 1 person working at a time

As Many Rounds and Reps as Possible in 12min of:

200m Run or 250/200m Row

8 Toes to Bar

8 Russian Kettlebell Swings

Rest 2min then,

As Many Rounds and Reps as Possible in 8min of:

10 Alternating Dumbbell Snatches

10 Single Arm Dumbbell Thrusters