IN CLASS
Warm Up
1200m Run

WOD
40 Lunges KB in each Hand
20 Goblet Squats
30 Lunges
15 Goblet Squats
20 Lunges
10 Goblet Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Plate across Hips)
100 Hammer Curls (Choose a Weight you can do at least 30 Unbroken)

AT HOME
Warm Up
1600m Run

WOD
40 Lunges
20 Squats
30 Lunges
15 Squats
20 Lunges
10 Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Place something heavy over your hips)
100 Tricep Dips