I have class and you don’t

WARM-UP

2 sets:

• 10 Roll and Reach
• 10 Iron Cross
• 10 Scorpions

-into- 8 min AMRAP:

• :45 sec Row
• 5 Deadlifts (empty-building across)
• :30 Jump Rope
• 5 Cat/Cows

WORKOUT PREP

2 sets:

• 5/4 Calorie Row
• 3 Deadlifts (build in weight)
• 4 Crossovers

“I HAVE CLASS AND YOU DONT”

FIRE

Teams of 2 – 14:00 AMRAP:

• Partner 1:
  • 14/11 Calorie Row/Ski
• Partner 2:
  • 10 Deadlifts (70/50)
  • 20 Crossovers
• Switch when both are completed

WATER

• 12/10 Calorie
• 60/40kg
• 18 Crossovers (OR 36 Double Unders)

EARTH

• 10/8 Calorie
• 10 Dumbbell Deadlifts (light)
• 28 Single Unders

GYMNASTICS: CORE CONDITIONING

All Levels:

Every 1:00 (8:00):

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises