Group Fitness

Warm up
200m run
20m Spider-man
20 Hollow Rocks
20 Super-man Rocks
200m run
20 Wall balls
20 Banded GM’s
20 Hollow rocks
200m run

MCT45&BC

19.5
33-27-21-15-9:
Thrusters
Ring Rows

Midline Conditioning
Alternating EMOM x 12 (6 Rounds):
Minute 1 – 12 Calories/300m Run
Minute 2 – 20 Sit-Ups