warm-up:

3rounds

  • 1min plank
  • 30sec side plank
  • 30sec side plank
  • 1min dbl mtn climb
  • 1min rest

1!!10 (1 to 10 - 10 to 1)

15min time cap

  • plyo push-ups
  • american kb swings

chipper

15min time cap

  • 400m run
  • 8 burpee box jumps
  • 40 alt db snatch (ea)
  • 8 burpee box jumps
  • 400m run
  • 8 burpee box jumps

4rounds / end of class

  • 100 jump ropes
  • 25 butterfly sit-ups

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