Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
Teams of 2
3 rounds of:
80 Wall Balls 20/14
60 Kettlebell Swings 70/53
30 Burpee Box Jump Overs 24/20”
I go, you go. One athlete works at a time divide reps up evenly and work through exercises and rounds together.
LII:53/35 Kettlebell Swings, Scale Burpee Box Jump Height and Wallball weight as appropriate.
15 Kettlebell Swings
(Individually responsible for those reps each round)
3. With time remaining:
3-4x30m down and back Prowler Push