WARM UP

3 Rounds of: :60 singles + 10 squat jumps + 10 supermans

3 Rounds of: :30/:30 alternating singles + 10 monster band OH press + 10 monster band upright rows

3 Rounds of: :20/:20 single leg singles + 10 squat jumps + 10 supermans

-then-

:60/:60 banded front rack stretch

PART I.

A1. 3×8 Bench Press

A2. 6 Barbell Cleans

A3. 4 Max Height Box Jumps

*Rest 60s

B1. 3×4/4 KB Lunge to snatch

B2. 15 Banded High Pull

B3. 20 Banded Tricep – Ext.

*Rest: 0

PART II.

*Perform 8 rounds of 20:10 = 4 minutes of each group, then rest 1 minute and rotate onto next exercise. Stagger class members starts

• TABATA – DB Thrusters
• Rest 1 min
• TABATA – Sit-ups or Ab Dolly
• Rest 1 min
• TABATA – Cal Rows
• Rest 1 min
• TABATA – Box jumps or Squat jumps
• Rest 1 min