Class Times: 4:15pm & 5:30 pm

A. Warmup

3 rounds

10 cal pedal or row

10 air squats

10 kb swings

10 box step ups

10 kb press

then

Barbell warmup

B. For Time:

10,9,8,7,6,5,4,3,2,1

Front squat 95/65

Box jumps 20/18”

Push press

C. Perform each exercise for 40 sec. Rest til top of min. Windmill switch half way.

3 sets of:

1- flutter kicks.

2- kneeling windmill. Switch at 20 sec

3- russian twist

*same kb entire time.