“To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge. It’s about embracing the pain that you’ll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge.” -Summer Sanders


 

All levels class

Take 12 min to find 3RM Weighted Pull Up

 

Row 500 meters

50x Double Unders

3 rounds

Rest as needed

 


 

Kids@ Core

Clean Progression

 

10 min AMRAP

8x DB/KB Front Squat

10x Sit ups

12x Push Ups


 

Master’s Class

A)

RPE=80%SH

45 second Wallballs

45 second Sit ups

90 second AirDyne

Rest 2 minutes

2 rounds

 

B)

RPE=80%SH

45 seconds KB Swing

45 seconds Push ups

90 seconds Row

Rest 2 minutes

2 rounds

 

C)

RPE=80%SH

30 seconds Ball Slams

30 seconds Step Ups

30 seconds Burpees

Rest 2 minutes

2 rounds