Warm-up: (all classes get there 10 minutes before class):
Max Effort Double Unders
15 Minute AMRAP
Sandbag Run, 100 m
*Rest 4 Minutes
Tabata Bike 8 cycles
Tabata Plank Hold 8 cycles
* If there are too many athletes for bikes start some on plank holds.
5 rounds for time of (30 minute Time Cap):
50 Double Unders
15 Knees To Elbows
200 M Sandbag Carry
Tabata Crunches during 20 seconds of work THEN
Flutter Kicks in the 10 second rest for 8 cycles. NO BREAK!