Group Fitness

Warm up

200m run
20 Weighted GBs
20 SA Swings
20 SL RDLs
200m run
20 Banded GMs
20m Spider-man
20 Banded P/A
200m run

Conditioning

Hot Sauce” Part #1
AMRAP 3:00
21 Calorie Row
21 KB Swings
Max Burpees
Rest 3:00
“Hot Sauce” Part #2
AMRAP 3:00
18 Calorie Row
18 KB Swings
Max Burpees
Rest 3:00
“Hot Sauce” Part #3
AMRAP 3:00
15 Calorie Row
15 KB Swings
Max Burpees
Rest 3:00
“Hot Sauce” Part #4
AMRAP 3:00
12 Calorie Row
12 KB Swings
Max Burpees