WARM UP – MOBILITY
3-4 mins: Dynamic running, jumping & upper body dynamic warm-ups
3-4 mins: Dynamic stretch/activations: Overhead / Thoracic / Calves / Scorpions
Partner up and half the class warm-up: hanging, beat swings, TTB progressions & push-ups
Other half grab out a ball slam and warm-up a few reps of ball slams & box jumps and box jump overs.
When your parter is done switch and warm-up the other movement pair.
FINISH WHAT YOU STARTED
Complete for total combined lowest # of each movement:
8 min alternating tabata (16 rounds)
20s Toes to bar
10s rest— 4 min rest —8 min alternating tabata (16 rounds)
20s Ball slams (30/20lb)
20s Box jump overs (24/20″)
Start on either couplet and clean your equipment and switch stations in the 4 min rest.
Score is your combined lowest number of TTB, push-ups, ball slams, and box jump overs completed in any one 20s interval.