Designed by Mike Lucas, RKC

Saturday 8:30 am and 9:30 Classes

Warm Up- Bosu –Abs Bosu Boxer Crunches . Bosu V-Ups, Bosu Planks-Bosu Snapups

Circuit

Part 1 (1 round person A & person B drill)
Swings 15-20-25
Alternating Floor Press 6-7-8
Sea Saw Press 6-8-10

Part 2 for time
Burpees
Renegade Rows
Tactical Lunges
Deck Squats

X 3 rounds

Part 3
For Reps X 1 or 2 rounds

Snatches Right 8
Snatches Left 8
Swings Heavy 10 reps
Swings Medium 10 reps
Swings Light 10 reps

3 rounds