Grab a Partner

10 Ball Slams - 10 Burpees - Switch

20 Box Jumps - Squat til partner done - Switch

25 Pull Ups - Ring Plank til done - Switch

30 Knees to Elbows - Situps til done - Switch

Start Standing with DB/KB in each hand

Drop to Push Up

Legs in/out

DB/KB Row R/L=1

Jump Feet to Front

Hang Squat Clean

Thruster

x50

5 Suitcase Dead Lifts

5 Hang Cleans

5 Thrusters

every minute for 20 minutes

Whatever DB or KB you start with is what you will use throughout

10 Bar Bell Burpees followed by 10 Power Cleans

10 Bar Bell Burpees followed by 10 Dead Lifts

30 Situps

2 Rounds

Helen

Come to class ready to work

Tabata Bottom to Bottom

- 20 seconds work - 10 seconds rest

Squat - hold in bottom postion for the rest period

Push Up - hold in plank position for the rest period

Ball Slam - hold ball overhead for the rest period

Sit Up - hold in upright position for the rest period

1 minute rest between exercises - Lowest rep count per exercise is the count

DB in each hand - Total is 40-45% of body weight

Lunge - R/L =1 x10

RDL - x10

Plyo Jump - x10

Run 400

3 Rounds

1 Buddy Jumps Rope while other fwd tire drag to street and runs back - switch

1 Buddy Sits Up while other backward tire drag to street and runs back - switch

2 Rounds