Warm Up:

• x2 High knees + 10 air squat-calf raise + 10 kgsu
• x2 Butt kicks + 10 down dog push ups + 10 leg drops
• x2 Karoka + 10 prisoner lunges + 10/10 bicycle abs
• x2 Karoka High Knees + 10 sitouts + 10 supermans

Class Game(clamp):

• 2 Teams
  • from start (person 1) – sprint to 1st cone
  • side shuffle to 2nd cone & grab ball/clamp from bucket
  • side shuffle back
  • back peddle to 1st cone & drop ball/clamp in bucket
  • next person in line repeats
• Group w. least amount of clamps/balls = 15 burpees

2K meter Row Test

Strength

a1. 5/3/3/2 Deadlifts

a2. 6 Box jump – depth jump – broad jump

a3. 15 MB push ups

***Rest 60 sec

b1. 12/10/8/6 DB Chest press

b2. 20 Banded UH Rows

b3. 20 Banded Chest Flys

b4. 5 Pull ups

***Rest 60 sec