Reminder:  Class will be held in the front room due to the USAW Course going on in the main gym. 

Essentials:
A.
Mobility
Dragon R x 2 min
Lizard R x 2 min
Pigeon R x 2 min
Dragon L x 2 min
Lizard L x 2 min
Pigeon L x 2 min
Seated Forward Fold x 2 min
Sumo Squat x 1 min

B.
10min AMRAP
Sit Up x 10 reps
Jumping Lunges x 10 total reps

Rest 5min

10min AMRAP
Kettlebell Swings x 5 reps
Air Squats x 5 reps
Kettlebell Swings x 10 reps
Air Squats x 10 reps
Kettlebell Swings x 15 reps
Air Squats x 15 reps
Kettlebell Swings x 20 reps
Air Squats x 20 reps
…And so on increasing reps by 5 each round

Fitness:
A.
Mobility
Dragon R x 2 min
Lizard R x 2 min
Pigeon R x 2 min
Dragon L x 2 min
Lizard L x 2 min
Pigeon L x 2 min
Seated Forward Fold x 2 min
Sumo Squat x 1 min

B.
10min AMRAP
Push Up x 10 reps
Jumping Lunges x 10 total reps

Rest 5min

10min AMRAP
Kettlebell Swings x 5 reps 55/35
Air Squats x 5 reps
Kettlebell Swings x 10 reps 55/35
Air Squats x 10 reps
Kettlebell Swings x 15 reps 55/35
Air Squats x 15 reps
Kettlebell Swings x 20 reps 55/35
Air Squats x 20 reps
…And so on increasing reps by 5 each round

Performance:
A.
Mobility
Dragon R x 2 min
Lizard R x 2 min
Pigeon R x 2 min
Dragon L x 2 min
Lizard L x 2 min
Pigeon L x 2 min
Seated Forward Fold x 2 min
Sumo Squat x 1 min

B.
10min AMRAP
Push Up x 10 reps
Jumping Lunges x 10 total reps

Rest 5min

10min AMRAP
Kettlebell Swings x 5 reps 70/55
Air Squats x 5 reps
Kettlebell Swings x 10 reps 70/55
Air Squats x 10 reps
Kettlebell Swings x 15 reps 70/55
Air Squats x 15 reps
Kettlebell Swings x 20 reps 70/55
Air Squats x 20 reps
…And so on increasing reps by 5 each round