Recommended Warm Up (15 Minutes):

800m Jog

10 Air Squats

10 Push Ups

10 Wall Ball

10 Push Ups


With a Partner, For Time:

800m Run (Together)

100 Wall Ball (20/14#)

100 Toes to Bar

100 Burpees


*Wit a Partner.  Run at the same time.  If you get back before your partner, you can start on the wall ball.  Only one partner works at a time on the wb/ttb/burpees.


Scaling Options:

Toes to Bar or Knees to Chest or V-Ups


Dumbbell Floor Press



Inverted Row



*Superset these two movements for a cash out with your last 10-15 minutes of class.  You can do them all the same weight or work up in weight each set.  For the floor press, just like dumbbell bench press but you are on the floor.  Control the weights down, tap your triceps to the floor and then press with speed!

Skill Work