Dynamic Warm-up: Card game warm up for 8 mins

Heart – air squat

Diamond – mountain climbers 

Club – burpee with no push up

Spade – sit up

One person pulls out a card and all complete the exercise. 
Pre-Mobility: 5 point band over head
Health and Fitness: 

A. Helen

3 rounds for time:

400m Run

21 KBS 

12 Ring rows

Rest 10-15min
B. Partner 2/3 Karen

100 Wallball for time

In teams of 2, you will chip away at 150 wallball. One partner working at a time, split the reps as needed. 

*If you cannot split into teams then do 75-100 reps as an individual

Classic

A. Individual Helen

3 rounds for time

400m Run

21 KBS (55/35)

12 PLU

Rest 10-15min
B. Partner Karen

150 Wallball Shots (20/14)  

In teams of 2 you will chip away at 150 wallball. One partner working at a time, split the reps as needed. 
D. Mobility: Couch x 2 min each, Foam roll calves