Warm up
4 Rounds for time
Run 100 *speed up every time
10 lunges to get stretched out
8 squats

Cardio Day!
4 Rounds For Time
Row 500m or bike 30/25
25 Doubles or 50 singles
Run 400m
25 Doubles

**Might adjust this down for afternoon classes depending on the heat. Don’t over do it.

Floor press or bench with extra time. 5 sets of 5. Don’t share benches.