TUESDAY

Strength/Conditioning

Every 4:00 x 5 rounds

10 Push Press @135/95 - off the rack or floor - depends on class size (moderate load, something you can move fast and confidently, reps 7-10 should be sticky but can be done without support)

200m sprint - run hard

Conditioning/Accessory

OTM x 12

Minute 1 - 15/10 Calorie row
Minute 2 - 15 Burpees
Minute 3 - 3 Wall-Walks or :30s max push-ups

Midline

:30s weighted forearm plank @45/25, :30s rest x 3-5 sets