Warm Up

(15-20 min)

2 Rounds of:

• 10/10 SL squats
• 5 walkout plank and reach
• 10 close grip pushups
• 50 sec iso superman hold

-then-

3 rounds of:

• 15 Plate accordion crunches (15-25lb)
• 20/20 banded chops (fix handled bands to rig/pull up station)
• 10/10 floor wipers

PART I:

(20 min)

4 rounds of 3 minutes on/2 minutes rest of:

• 20 kettlebell swings + 15 wall ball + 10 jackknives + burpees until time left

PART II:

(18-20 min)

a. 2 rounds of: 30 sec wall sits + 30 sec chin up holds

• rest 60s after 2 rounds

b. 2 rounds of: 30 sec trx tri-ext + 30 sec trw rows

• rest 60s after 2 rounds

c. 2 rounds of: 30 sec v-hold + 30 sec bottom push up hold

• rest 60s after 2 rounds

d. 2 rounds of: 30 sec db curls + 30 sec alt. db lunges

• rest 60 sec after 2 rounds

e. 2 rounds of: 30 sec sit-outs + 30 sec lying leg raises

• finished

***Coaches note: Partner people in pairs of 2 and have each pair start at a different round. Complete both rounds before resting 60 seconds and moving on to next round in line.