WARM-UP:
3 Rounds -
*12 x Power Jack
*26 x Jumping Jack
*12 x Plank Jack
-early finishers: Toe Hold Squat Stretch
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SET #1 - TRAVELING: (1/2 class @ mirrors; 1/2 @ back wall)
6 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) -
A) Broad Jump (sub: Air Squat in place)
B) Walking Lunge
C) Push-Up
SET #2 - TRAVELING: (mats away, class in 1/2 again)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*KB Swing Broad Jump (mod: step fwd. OR KB Swing in place)
*Walking KB Goblet Lunge
*Single-Arm atop KB Push-Up-Deadlift
SET #3 - IN PLACE: (pull mats out)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
A) Hollow Body Rock
B) (Alt. Single-Leg) KB Deadlift High Pull
C) Plyo Push-Up over KB (mod: on knees OR walk side-to-side OR on floor w/o KB)
SET #4 - TRAVELING:
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*KB Thruster in place
*KB OH Lunge - Right Arm
*KB OH Lunge - Left Arm
SET #5 - IN PLACE: (pull mats out)
12 ROUND ROTATING TABATA (26 sec. ON/ 12 sec. OFF) - (7 min. 24 sec.)
*Prone Arch Rock
*KB OH Squat - Right Arm (mod: rack at shoulder)
*KB OH Squat - Left Arm
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