All Levels:

 

A. 10x2 Front squats w. 3 sec hold in the bottom @ 50%

 

B. 3x12 Weighted good mornings

 

C. 8 min Tabata:

odd round: Burpees

even round: Sit-ups

 

Advanced class:

 

A. 10x2 Front squats w. 3 sec hold in the bottom @ 50%

 

B. 10x1 Speed deadlifts @ 60% (or @ 50-55% w. red band)

 

C. 3x ME GHD sit-ups

 

D. Burpee Tabata