4 rounds
-50m run
-6 dips
-6 v-ups
-6 supermans
-6 air squats SLOWLY focusing on form
Group Warm-up
Instructor led
Shoulder and hip mobility
Conditioning
With a partner complete:
- 100 Double Unders or 300 Singles (50/150 each)
- 50 push-Ups while partner holds plank
- 50 toes to bar while partner hangs from bar
- 50 shoulder to overhead while partner holds bar in front rack
- finish with both partners lunging 25m with the bar in the front rack
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