Saturday 8am (Mi-Mix)

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