1min rounds, 12, 14, or 16.
6 start at machines, 6 on KB's.
1. Any machine for 1minute NON-STOP (use different one each time)
2. Heavy KB Swings + Push-ups Walkovers (lay KB down sideways, Push-up on both sides, one hand on floor, one on KB)
Start with 10 Swings and 3/ PU's - Add 5 Swing and 1 Pushup per side of KB each round.
Alternate each minute.
Remainder of class.

Mobility: Hip flexor + calf smash, lizard stretch, open + closed chain shin box
Movement Prep: BW split squat, crossack squat, crab reach. broad jumps + single leg jumps

Plate/Box Jumps* 5x3
FFE KB Goblet Split Squat 5x6/leg
Burpees 5x10 (as fast as possible)

*find a height that's challenging but do-able. no your limit, play within it.

3-3.5min rounds
22min

partners follow so that everyone starts with the jumps and finished with burpees

Every 3min for 15min (5 sets) for times:
Row 250/200m
8 x front squats 80/55kg
12 x T2B

Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Followed by....
One set of:
Back Squat x max unbroken reps @ 83%

5min Dynamic Warm-up then,

Partner Power Band Resisted Track Work: 2-lanes at a time
4x minimum of each direction (forward, left/right shuffle, backwards)
Each do 4x one direction in a row, then switch...etc)
Stay low, embrace the burn.
Spare time - repeat ONLY Backwards passes. >:)

12min timer.

20

Be Faster
Curve - how far will you get?

Hold Longer
Any plank variation - touch down as few times as possible. make this as hard as possible on yourself.

Work Harder

DB Thruster x10
DB Bent Row x10
DB Romanian Deadlift x10
AMRAP

Move More
Leopard Crawls Alternating 4 steps Forward, 4 steps backwards, 4 steps per direction axis crawl touch down as few times as possible

Jump Higher, Jump further
Burpee broad jump to vertical jump - the landing of the broad jump transitions straight into a vertical jump. 1 burpee/ jumps in one direction turn around come back the way you came

Smile More
Alternating reverse lunge Skier - want to smile even harder? jumping lunge skier

BE BETTER

2:30 min per station
0:20 between stations
0:40 between rounds
2 rounds

~ 34 min circuit

Every 2min for 10min (5 sets)

Back Squat
Set1 - 5 reps @ 45-55%
Set2 - 5 reps @ 55-65%
Set3 - 3 reps @ 65-75%
Set4 - 2 reps @ 75-85%
Set5 - 2 reps @ 80-90%

Every 2min for 4min (2 sets)
Back Squat x 4-5 reps @ 80-85%

Hold each movement for 3 seconds .
Long Lunge place hand on the ground inside your knee
Hip drop
Pigeon
Frog
10 step duck walk

repeat on other side

Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 300 Meters

(Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 300 meter run.)

5-3-3-1-1
Add weight to each set working to a heavy single
You must squat to the bench