Warmup

200m run
20 SPC
20m Banded walk
20 Hollow rocks
200m run
20 Super mans
20 Hollow rocks
30 sec Keg Stretch
200m run
10 Tempo OHS
30 Keg Stretch
10 Tempo OHS

Class

Tempo Overhead Squat
Moderate Set of 2
5 Second Down, 2 Second Pause.

“Ground Breaking”
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats 42.5/30kg