15 minutes:
Calf/Achilles Smash
note: this can be done with a partner or without. we will demonstrate both ways.

Laughing Gas
2 minutes Max Effort Push-ups
2 minutes Max Effort Sit-ups
1:30 ME Push-ups
1:30 ME Sit-ups
1:00 ME Push-ups
1:00 ME Sit-ups
0:30 ME Push-ups
0:30 ME Sit-ups

9 minutes:
Lacrosse Ball Shoulder Smash/Trap Smash
3 minutes per side and 3 minutes with double lacrosse balls on traps for 3 minutes

Tabata Air Squat
8 rounds Max Effort for 20 seconds rest 10 seconds

Remainder of class:Partner Quad Smash
note: can be done with partner or individually with the end of a barbell. 
*2.) 3 rounds
10 Reverse Hyper
10 Back Extension
10 GH Raises
*3.) Row 30 seconds max effort, rest 30 seconds until 2000m is reached
note: record time including rest
*4.) 7 minutes alternating Hollow Rock/Superman