Recommended Warm Up (15 Minutes):

400m Run

-Stretch as a class-


With a Partner, For Time:

90 Calorie Row

90 Kettlebell Swings (70/53#)

90 Wall Ball Push Press (20/14#)

90 Double Unders EACH (at the same time)

*Rest 3 Minutes and then go back up!

*This is technically 2 rounds, but you’re going to do the 2nd round in reverse order.  /I want everything to be in sets of 15 except the double unders.  The wall ball push press is the top half a wall ball.  Basically a push press (little dip) then throw the ball at the wall.


Skill Work