4 stations (no more than 3 people per station)

Plate Jumps (Stack 3 bumper plates, practice bounding off the floor)
TRX Body Saw
Lateral Shuffle (cones 3 metres apart, each length=1rep)
TRX Pike

*TRX moves are for quality (aka slow)
*Jumps and shuffles are AMRAP
*Record total # of jumps + shuffles

Round 1=30sec on 10 sec transition
Round 2=40 sec on 15 sec transition
Round 3=60sec on 20 sec transition

12min circuit

15min

AFTER CLASS
Lacrosse ball Glute + Piriformis release 1.5mins/side