Warm up

200m Run
20SPC
20m Banded walk
20 Banded GM
200m Run
20 SPC
20m Single leg hop
20m Spider-mans
200m run
20 SPC
20 Wall balls
10 KB Snatches
10 Burpees

Class

“Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute KB Snatches 16/12kg
1 Minute Calorie Bike
1 Minute Rest

Body Armor
5 Supersets:
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between