Individual Warmup: 400m Run then two rounds with 1 min hold push-up plank, dead hang, OH plate hold (or handstand hold), Chin over bar hold
Class Warmup: High Knees, Butt Kicks, Side Shuffle, Etc.
Partner Conditioning: 10 min work
Partner 1 does 50 Air Squats
Partner 2 does Max Cal on a machine
Switch every 50 air squats for total max cal
2 min rest
Partner 1 does 200m run
Partner 2 does max burpees
switch every 200m run for total burpees
Your score is total burpees plus total calories. Winners get choice of music during their class for the next week plus a fitaid after their next attended and completed class! (You may not win if you are partnered with a coach!)
"Little Wing"
5 Min AMRAP
3 Hang Power Cleans (135/95)
30 Double Unders
FrameWork: Scale weight as needed, 60 singles
LeanFit: 10 Am KB Swings, 30 Single Unders
