Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

15 cals on bike, then:

2 rounds of

25 DU’s

10 push ups

pull ups/MU’s

Strength:

Bench Press

Warm up to 70% then do:

3@80 % - 2@85% - 1 @ 90%- 1@ 95% - 1@100% +

Workout:

30 sec of work + 30 sec of rest for 4 rounds

bike cals

Bench Press, 50% of body weight

DU’s, singles count as 1/2 reps not rx.

Pull ups RX+ C2B RX++MU

For larger classes you can start at any movement but do the movements in the order written.