Warm Up:
10 minute AMRAP for Quality:
A1 - Floor Movement Series (Hips & Shoulders) 
A2 -  Dynamic Flow (Balancing Exercises with Mobility Drills)

Strength Endurance: "Metabolic Conditioning"
16 minutes of Quality
Do Two Sets of A in a row, then B, then Repeat
A1 - Renegade Rows 8/8
A2 - Traveling Push-Up 2/2
A3 - Walking Lunge 5/5
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B1 - Rower 150m 
B2 - Farmer Carry
B3 - Air Bike 10 Cals
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High Intensity Interval Training "HIIT"
A. 6 minute EMOM of:
A1 - 2 Burpees + Shuttle Run (Down, Back, Down)
A2 - 1 Pull Up + Hold (15, 20, 30)
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B. Complete 3 Rounds of:
B1 - 5 Jump Squats + 20 Air Squats     
B2 - 30 Bicycle Cruches + 5/5 Sit Outs + 10 Low Back Extensions 

Cool-Down
A.  Recover & Re-Align
B.  Mobility 101:  The Basics to Staying Injury Free
5 minute chat after class  

Warm Up
Dynamic Flow
MB Toss Series

Part 1:
3x 7 Minute Strength Endurance Circuit
A.
A1 - Run to Flag Pole and Back 1x
A2 - Hanging Knees to Chest 15
A3 - DB Push Press 10
A4 - Pull-Ups 5
B.  
Reps of: 8,10,12,14,,....Up
B1 - TRX Rows 
B2 - MB Slam 
B3 - MB Sit Ups 
B4 - TRX Jump Squats 
C.
Reps of: 14,12,10,8,6,....Down
C1 - KB Goblet Squat 
C2 - KB Dead Lift
C3 - KB Swings
C4 - Push Ups

Part 2:
20 Work -10 Rest  (Intervals) 
4 sets (30 seconds transition) 2 Rounds of: A,B,C,D
A.  Jump Rope
B.  Step Ups
C.  Rower 
D.  Air Bikes
E.  Burpees  

Warm-Up
3 minutes of:
1 Run Lap
Lunge with Stretch - 10m
Bear Crawl - 20m

then...

Stretch - I,Y ,T's x 10 & Dynamic Drills

Part 1 - Tabata (Core/KB) x 8 rounds each group

• You Pick {- Plank & Reach - Knee Grab Sit-Ups - Hollow Rocks}
• KB Swings 

Part 2 - 15 Minutes of Awesome! 
0 - 6:00min
30 - Air Squats 
Run 4 Laps
15 - Pull-Ups

8:00 - 15:00min (w/partner) (You Go/I Go) 
10 - Wall Balls 
10 - TTB 
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10 - DB Step-Ups 
10 - Burpees Over Partner

Part 3 - DB Complex 
Every 90 Sec Complete x 4 rounds
5/5 - Renegade Rows 
5 - Bent Over Rows
5 - Hang Cleans
5 - Push Press
​5 - Front Squats 

Warm-Up
General Group Warm-Up

Workout 
6 Minutes 
Mi-Bug  - 12/12
Side Planks - 12/12
Run - 3 Laps 

6 Minutes 
Goblet Squats - 12
Push-Ups - 12 
KB Swings - 12 

6 Minutes
MB Alt Lunges - 12/12
Wall Balls - 12
Renegade Rows - 12/12

6 Minutes 
Band Rotation - 12/12
TRX Rows - 12 or 6 Pull-Ups
Box Step-Ups - 12/12 

6 Minutes 
Rower Max Distance