Warm up:
8 L/R WGT
20s Lunge w/twist
20s Butt kickers
20s High knees
10 Push ups
15 Squats
COTD: 7 Min each station, 20s transition
Circuit A:
10/13 Cal Bike
7 L/R Offset DL
6 Burpee MB Slams
20 SA KB Swings
Circuit B:
300 Row
10 Pikes
Circuit C:
8 OTS MB toss
50 Jump ropes
20 Banded bicycles
Strength: 3-4 Rounds
8 Weighted eccentric push ups (5secs, come down slow.)
15 Box Jumps/Weighted step ups
15L/R Kneeling band rotation
60s Wall Sit
Core: Rest of class on my count
Scissors
Leg lift holds
Leg lifts
Mountain climbers
Plank Jacks
SL Planks