Helen

3 rounds for time of:

400m run

21 American kettlebell swings

12 pullups

Tabata sprints (AM class - lengths; PM class - widths)

20 sec sprint; 10 sec rest x 8

then...3 rounds of:

 20 pushups

20 lunges

40 squats

10 burpees

4-5 rounds for time of:

2 stair laps

30 inchworm pushups

4 grapevine lengths

50 squats

4 sprint lengths

3 rounds for time of:

4 bear crawl

20 toe jumps

20 burpees

20 situps 

CINDY CINDY

As many rounds as possible in 15 minutes of: 

10 pullups

20 pushups

30 squats 

Tabata Intervals

Deadlifts

Clean and press 

Swings 

Tire Flipping!!!

Choose appropriate size tire.

40 reps for time

or

20 reps for time

for time:

800m run

400m run backwards

800m run

400m run backwards 

Ladder from 10-1 (or 12-1) for time of:

Rolling Burpees

Knees to Elbow situps

2 rounds of:

3 mins squats

2 mins situps

1 minute lunges

1 minute pushups