• 3 Groups of 4 at each mini circuit #1,2,3) (#4 everyone does at end of class together) Do two sets of 1:20 On: 15seconds off for each mini-circuit cycling between exercises (1A, 1B, 1C, 1A, 1B, 1C) (Set clock to 6x80:15) (9:15 total before switching circuits) 1min rest between circuits. 29:45 total circuit time, then everyone go to #4.*

1. Old School
A. Jumping Jacks
B. 10 fast feet to Sprawl (over and over)
C. Plank Up Downs on Mat (Stiff Arm down to elbows)

2. New School
A. KB Snatch (Or DB Snatch)
B. KB Goblet Grip Cossack Squat (Or Static Hip Pry Squat)
C. KB Through the leg reverse lunge (Tactical Lunge)

3. Burn Baby Burn
A. Side Plank Leg Lifts
B. TRX Knee Tucks
C. Side Crunch Knee to Elbow on knees or straight leg in plank

---

EVERYONE TOGETHER AT END:
4. Disco Inferno: Start 2 people per machine (use all 6) to spread out, cycle at will, it will move fast. Rest and get out of line when needed.
A. CURVE MAX SPEED (No more than 15seconds)
B. ROW MAX WATTS (No more than 10 Strokes)
C. SKI MAX WATTS (No More than 10 Strokes)

Full class 40min.

BB Strict Press 4x12 (one re-rack allowed if form stays perfect)
2x DB or KB Romanian Deadlfit 4x15
Side and Straight Hollow Rocks 8/direction Left, Center, Right
4-4.5min
22

5 kierrosta, täysi palautus
4 sivuhyppy aidan yli, sprintti 40m (20+20m)

Every 2min for 20min (10 sets)
Power clean x 1.1
(Rest 10s between singles)

Takomo endurance Saturday:

Teams of two:

10 rds:

10 cal row
5 unbroken thrusters

-other one working, other one is resting.
-both do 10 rounds.

5 rounds for maximum reps:

1 min of calories row
1 min of box jumps 30"
1 min of toes to bar
1 min rest

*Score is total reps performed

In teams of three...

1km row
30 hang power clean
50 deadlifts
70 push ups

rx: 60/40kg

5 rounds with 1:00 at each station
Station 1 – 7 Power Clean @ 60/42.5
Station 2 – 15 Wallballs
Station 3 – Max Calorie Row
The score is the total amount of calories on the rower over the 5 rounds.

12 min AMRAP of

10 pistol squats, alternate legs
7 burpees
5 deficit handstand push ups

Stamina Conditioning
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14