A. GENERAL (10:00)
Team Warm up
Relay Race: Split the class into 2-3 or 4 groups, with each group divided into 2 with partners standing on opposite ends of a 25' length. Perform as Amraps or for time for 2-3 sets
- Walking Lunges
- Bear Crawl
- Inchworm walk
- Crab Walk

In Race 1, All members of a team have to complete a 25' segment with walking lunges. When the partner arrives at the end of the 25' segment, they tag their partner and they perform their 25' in walking lunges and tag their next partner. Race ends once all partners have gone through their 25' walking lunges OR when the clock ends. The next race is done with a bear crawl in the same way and so on.

B. MOBILITY / ACTIVATION (3:00)
Hip 90/90
20 Total Reps

C. SPECIFIC (10:00)
Back Squat, From the Ground
- 10 Glute Bridges
- 10 Air Squats, Pause 2 seconds in the bottom
- 2 x 5 Back Squats, Empty Bar. Demonstrate how to rack the bar
- Ramp up to workout weight in sets of 3
—
Burpee Over Bar
2 x 4 Reps
—
Practice Round / Aerobic Ramp up
2-3 Sets
- :15 Hard on Machine
- :15 Burpees
- :15 Air Squats (or Barbell)

6 Sets of 3:00 For Reps:
- Rest 1:00 Between Sets
- Alternate Between AMRAPs

AMRAP 1:
18/15 Calories on Machine
10 Back Squats @ 115/75 lbs
Max Burpees Over Bar

AMRAP 2:
10 Back Squats @ 115/75 lbs
15 Burpees Over Bar
Max Calories on Machine

Score: Total Reps of Calories & Burpees
Time cap: 23:00
Kilograms: 52/35 Beg: 20/15 Int: 52/35

Scaling options
Beginner
Amrap 1:
13/10 Calorie on Machine
7 Back Squats @ 45/35 lbs
Max Burpees

Amrap 2:
7 Back Squats @ 45/35 lbs
15 Burpees over Bar
Max Calorie on Machine

Intermediate
Amrap 1:
15/12 Calorie on Machine
10 Back Squats @ 95/65 lbs
Max Burpee over Bar

Amrap 2:
10 Back Squats @ 95/65 lbs
15 Burpees over Bar
Max Calorie on Machine

Foot Elevated Single Leg Glute Bridge
4 x 10/10

Goal: Lower Body Unilateral Accessory