Warm up
200m run
20 Hollow Rocks
20 Super mans
20 Kipping swings
200m run
10 inch worms
20 Wall balls
20 Hollow rocks
200m run

Class

“Crash Course”
AMRAP 15:
18 Calories
21 Sit ups
15 Pull ups
9 Dead ball cleans 65/45kg

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit
Rest 2 Minutes Between