* Coaches Note – split class into 2 groups. Have 1 group working through Part I. and other group working through Part II.

WARM UP

20:10 x 4 Rounds Each

a) plate hops + side lunges
Rest 1 minute
b) kb good mornings + jumping jacks
Rest 1 minute

MOBILITY

:60 Childs pose
:60/60 calve stretch

PART I.

EMOM x 25 Minutes

M1 – 15 bosu sit-to-stand
M2 – 7 burpee kb swings + 20 total high knees
M3 – 2 wall walks
M4 – 3L sled push
M5 – 15 HR push ups

PART II.

3 Rounds Of:

• 3 minutes treadmill sprint
• 2 minutes max cal row
• 1 minute air bike