All Levels:

 

A. Shoulder press:

5-5-5-5-5

 

B. AMRAP 10 min.:

5 One arm KB thrusters 24/16 kg

10 Push ups

 

*** Switch arms each round. ***

 

C. 3 Rounds:

20 V-ups

20 Sit-ups

20 sec. Hollow hold

 

 

Advanced Class:

 

A. Shoulder press:

5-5-5-5-5

 

B. 10 min. HS hold and walk practice

 

C. AMRAP 12 min.:

200 m Run

15 m HS walk

30 sec. HS hold

 

D. 3 Rounds:

20 V-ups

20 Sit-ups

20 sec. Hollow hold