Warm Up: 5 mins
2 Min Double Under Practice
2 Rounds
10 Kipping Swings
10 Strict Knee Raises
10/Side Banded Paloff Press

Mobility: 5 mins
Lax Ball Hips and Quads

Strength: 10-15 mins
4 Rounds Rotating Tabata 45 work/15 Rest
Plate Sit Ups 25/15
Hollow Rock or Hold
Anchor Point T-2-B

Metcon: 20 Mins
3 Min AMRAP
200 M Run
20 Double Unders 2:1 single
12 T-2-B
Rest 1 Min
5 Min AMRAP
200 M Run
20 Double Unders 2:1 single
12 T-2-B
Rest 2 Min
7 Min AMRAP
200 M Run
20 Double Unders 2:1 single
12 T-2-B

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 6 Mins
Warm Up
3 Rounds
5 Inchworms
10/side Single Leg Pogo Jumps
KB Swings

Warm Up:
3 Rounds 45/15 Tabata
Air Squats
Single Leg KB Deadlift
Walking Lunges

Strength: 9 Mins
3 Rounds on the 3 Mins
X-Band Walk down/back
10 KB Sumo DL

Metcon:  20 Mins
For Time
1000 M Row
50 Wall Balls
25 Burpee