3 Rounds 45 sec. on/15 sec off
1-Row for calories/Ski/Bike
2- Rope Climb (scale: pullup/ring row or rope pulls)
3- air squats
4- push up + shoulder tap
5- DU or singles
6- Burpee+Slam ball
7-MB Seated Russian twist (also use either a KB or DB)
8- Thrusters (BB, dumbells, KBs, or MB)

(1 min rest after each round)

• Burpee+Slam ball -you do burpee first, then slam ball and repeat

*The burpee to slam ball is an awesome total body movement. It is an explosive movement.The ball slam targets the muscles in your arms and shoulders, core, and lats, while the burpees hit your shoulders, core, and legs.

• Also if it is a big class feel free to start at different movements. Have a great workout!