Warm Up

**Coaches note: if more than 3 people divide class in half(1/2 starting on rowers & 1/2 starting on booty bands)(15-20 min)

• 20 cal rows
• Booty Bands x 2
  • 20 monster band air squats
  • 20 monster band good mornings
  • 20 ea side monster band hip/knee extension
  • 20 mini band clamshells

Part I:

*Divide class in 2

EMOM x 10 Minutes

• 4 calorie rows + hollow hold until :50 mark

-THEN-

EMOM x 10 Minutes

• Minute 1 – 1 KB goblet squat + air bike until M1 is complete
• Minute 2 – 2 KB goblet squat + air bike until M2 is complete
• Minute 3 – 3 KB goblet squat + air bike until M3 is complete
• Minute 4 – 4 KB goblet squat + air bike until M4 is complete

***Same format for all 10 minutes

REST 4 minutes and stretch until Part II begins

Part II:

One-minute rounds x 24 minutes (6 total rounds)

A: 1 round of: 15 air squats + 10 push ups + 5 heavy American kb swings

B: 10 Hang power snatch (75/55)

C: Treadmill sprint on 6% incline

D: Rest 1 minute