Warm up
60s on X 10
WGS
Int/Ext taps
Rev Lunge kick
Chest Stretch & Arm Circles
Groiners
Lat Lunges
Pile Push Up
Beast Wave & torsion taps
TRX Oblique Practice
Burpee
10 mins

CHEST & ABS
12 reps DB Bench Press
12 reps Penguin Fly
12/ TRX Oblique Ab Roll Out

SHOULDERS & GLUTES
12 BB Strict Press
12 KB DL/SWING
know your limit, Play within it

QUAD & CARDIO
50 Mini Band SQ Jumps
150m Row or 150m Ski
2 ppl start on machine, 2 ppl on Exercise
alt Ski & Row

8 mins CIRCUITS
2 min transitions

AS MANY ROUNDS AS POSSIBLE