Warm up
200m run
20m Bear crawl
20 Kipping Swings
20m Spider-man
200m run
20 SA KB thrusters
20 SA Swings
20 Halos
200m run

Class
Conditioning
“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Midline
Alternating Tabata (:20s/:10s) x 8:
AbMat Sit-Ups
Hollow Rocks