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

Strength

A. Series – 4 Rounds

• 10 Sumo Deadlifts
• 6 Box jump – depth jump – broad jump
• 15 MB push ups
• Rest 1:00

B. Series – 4 Rounds:

• 8.6.6.4. BB Strict Press
• 5 UH Pullups
• 8 T-bar Rows (machine)
• Rest 1:00

C. Series – 3-4 Rounds:

• 1L DB Lunges
• 15 med ball ab toss
• 1L DB Lunges
• 15 butterfly sit-ups
• 12 db skull crushers