CLASS

A.
Every 3 minutes for 15 mins

Shoulder Press x5 (roughly 70% of 1RM)
30 second L sit Hold.

B.
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30/24
20 one-legged squats, alternating (pistols)

EXTRAS

DU’s (every time you break 3 Burpees)

10-20-30-40-50-40-30-20-10

5-10-15-20-25-20-15-10-5

1-2-3-4-5-4-3-2-1

Rest between Sets

STRENGTH FOUNDATIONS

ROPE CLIMBS (progressive variations) 1-3 reps every 2mins (5sets)

4 sets of
Rope Sled Pulls 20m
Ring Push Ups 8-10 reps

3sets of
Ring Rows 10-12
Muscle Snatch 10-12
Wall Slides 15-20