"A fall into a ditch can make you wiser." - Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into "ditches" several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads "can" make you wiser. It’s a choice to learn

Run 400m - as a group
10 Lunge Steps (in-place)
10 Air Squats
10 Sit-Ups
Run 200m - as a group

-If using a bike, double the meters

Medball Lunge:
1. Bear Hug

Medball Front Squats:
1. Elbows Under

OH Medball Sit-Ups:
1. Touch Ground Overhead
2. Touch Feet to Finish

*Break the Run into 200m intervals *
*Share the Lunges however you like // when not lunging just walk next to your partner with your ball*
*P1 hangs from the bar while P2 does MB Front Squats*
*P1 holds the plank while P2 does OH MB Sit-Ups*
*P1 runs 400m then P2 runs 400m*

*Score = Time it takes to complete the workout

5:00 Foam Roll (:30 each)
Calves
Hamstrings
IT Band
Quads
Lats
Back
Clean-up & log scores

BEYOND THE 60
[Designed for members wanting a little more - to be completed outside of the 60-minute class]
"BANDED SWOLE" (little band)
100 Banded Tricep Extensions (attach to pull-up bar)
100 Banded Bent-Over Rows (stand on the band, bend at the hip)
100 Banded Bicep Curls (stand on the band and curl)
100 Banded Overhead Press (stand on the band and press overhead)

MILE RUN
Decrease Distance
100/70 Cal Bike

MED BALL SQUATS
Decrease Load/Reps
Decrease Range of Motion (Squat to a target)

MED BALL LUNGE
Decrease Load/Reps
Step back lunge in place
Box step ups

OVERHEAD MED BALL SIT-UP
Decrease Load/Reps
Abmat Sit-ups

800M RUN
Decrease Distance
1000/800m Row
50/35 Calorie Bike

DEAD HANG/PLANK HOLDS
Hold a pair of heavy dumbbells
Hollow Hold