20s ON : 8s OFF
1) jumping jacks (X2)
2) Loaded Beast Into Knee Elbow Reach (x2)
3) Up down Plank (x2)
4) Burpees (x2)
5) Sumo SQ jump with heel clicks (x2)
6mins

LONG FORM TEMPLATE - all solo
** You will need : 1 25 - 45lbs plate, mat **
10 - Plate Burpees (start : low SQ, grab plate, deck SQ, jump & OV, plate down (WATCH FINGERSSS!!!) PU, Frog jump back to start)

20 - Plate elevated Strict PU
30 - mixed stance Plate standing press (15/)
40/ - mountain climbers
50 - Plate SUMO SQ & OV press
60 - plate held rev lunges (30/)
70 - Plate holding CC SQ jumps
80 - Plate OV ab mat sit ups

90 - switch kicks (45/)
100 - flutters (50/)
** if done early .12 RUN // 200m Row // 150m Ski***
12min cap

CIRCUIT TEMPLATE
4 stations, 3 ppl at each station, you move with your group

CIRCUIT 1 (HINGE & HOR PRESS)
A) Jumping Box lunges
B) Wall Balls
C) CTB pull ups (45lbs stacks)
D) TRX Ham Runners / See Saw (2 switches allotted each round : NO REST THROUGH FULL CIRCUIT

ROUND 1 : 20s ON : 8s OFF 2 X at each station (4mins)
1:30 REST
ROUND 2 : 25s ON : 10s OFF 4 X at each station (10mins)
2:30 REST
ROUND 3 : 30s ON : 12s OFF 6 X at each station (17min)

** Trainer discretion for inclusion : bonus Ab ROUND **
A) Foot Elevated Criss Cross Mountain Climbers (using Boxes)
B) Ab mat Rack Med Ball throws (using up right wall ball racks)
C) OV rack Hold Candle Sticks (using up right PU racks)
D) TRX plank arm Mountain climbers (using TRX station)