Coaches will start heat 1 20 min into class and heat 2 45 min into class.

Complete as many reps
as possible following the
interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Advanced example:
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Please refer to the online photo for your specific division reps, weights and movements

Mandatory Mobility:
3 min lat smash per side
3 min trap smash per side
3 min delt smash per side

Optional Additional/Alternative Work:
5 Rounds for quality
25ft Handstand Walk+Pirouette+25ft Handstand Walk
4R/4L Single Leg Box Jumps