VWARM UP
EMOM for 5min complete:
7 ring push ups + 7 KB deadlifts + 4R/4Lknee2stand walks
Then,
Stretch
ADVANCED
WORKOUT
30 DB push ups
20 wall balls 20/14
10/7 cal bike sprint
Rest 2min
**2x – NFT**
30 feet elevated bench dips
20 KB cleans 70/53
10/7 cal bike sprint
Rest 2min
**2x – NFT**
Then, as a class sprint through…
15 burpee box jumps on and over 24/20
**2x – rest 2min BTWN sets**
INTERMEDIATE
WORKOUT
30 DB abmat push ups
20 wall balls 14/10
9/6 cal bike sprint
Rest 2min
**2x – NFT**
30 feet extended bench dips
20 KB cleans 44/35
9/6 cal bike sprint
Rest 2min
**2x – NFT**
Then, as a class sprint through…
15 burpee box jumps on and over 20/16
**2x – rest 2min BTWN sets**
BEGINNER
WORKOUT
30 knee push ups
20 air squats
7/5 cal bike sprint
Rest 2min
**2x – NFT**
30 feet bent bench dips
20 KB cleans 26/18
7/5 cal bike sprint
Rest 2min
**2x – NFT**
Then, as a class sprint through…
15 burpee plate jumps
**2x – rest 2min BTWN sets**