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Warmup: 10 mins of:

Inchworm Dynamic Stretch [Standing walking out to plank then bring feet up to hands keeping legs straight - 3 times through]

10 Ring Pushups

5 Passthroughs / 5 Figure 8's each side

10 Ring Rows

Dumpster Dash

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Seated Dumbell Presses: 4x8

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4x Death by Burpee/Sprint:

ie. Minute 1, 1x burpee & 1x 10 meter sprint

Minute 2, 2x burpees & 2x 10 meter sprint

etc.

2 minute rest from the time the last athlete times out prior to repeating back from Minute 1 [CAPPED AT 10 MINUTES EACH ROUND]

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ENDURANCE WILL BE COMBINED WITH MAIN CLASS

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