Warm-Up

3 Sets:

10 Halo Air Squats
5 Halo Monster walks (5 left, 5 right)
3 Inchworms
5 Calorie Row

Strength/Skill

Every 90 Seconds For 9 Minutes (6 Sets):

Back Squat x 3 Reps @75-80%
HS Hold or Plank Hold x :15 – :30

WOD

Every 90 Seconds For 9 Minutes (6 Sets):

Row 12/10 Calories
10 KBS 53 O = 70/53 D = 53/35

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Sweat Class

Warm up

3 Sets:

10 banded bow and arrow
10 banded side steps
10 pineapple pickers

WOD

:30 work/:30 rest
20 Minutes for max reps

KBS
Plank jacks
Step ups
Ring rows/ pull downs / pull ups