Warm-Up

3 Sets:

5 Bottoms-Up KB Press
:20 Plank
10 Pineapple Pickers
100 Meter Jog

WOD

Every 5 Minutes For 25 Minutes (5 Sets):

400 Meter Run
10 Single Arm DB Push Jerks, Right Arm 50/35
10 Single Arm DB Push Jerks, Left Arm
20/15 Hand Release Push-Ups

Score = Slowest Set

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Sweat class

Warm-up

3 Sets

10 banded side-steps
10 banded pull-aparts
3 inchworms

WOD

7 Minute AMRAP

7 KBS
14 lunges
7 pull-ups/ ring rows

Rest 3 min.

7 Minute AMRAP

7 push-ups
14 squats
7 toes-to-post/ toes-to-bar