Recommended Warm Up (15 Minutes):

400m Run

Stretch as a Class

*Focus on Hips, hamstrings and shoulders!


20 Minute AMRAP:

12/10 Calories on a Machine

9 Toes to Bar

6 Overhead Squats (135/95#)

*Alternate rounds with a partner 1:1. One person working and doing a WHOLE ROUND while the other partner is resting.  The OHS should be unbroken.  From the ground!

Scaling Options:  

Toes to Bar  Knees to Chest  V-Ups


Skill Work