A: (1)
3 sets, of:
Quad Crawl x 10 meter
Yoga Push-ups x 10 reps
Assult Bike @10 cal

B: (FBB, CHEST & TRICEPS)
8 sets, of:
Kettlebell Floor Press x 8 reps @16/12kg x 2
Banded Ticeps Push-downs x 8 reps @Purple/Blue

C: (CROSSFIT)
For time, of:
10-9-8-7-6-5-4-3-2-1
Power Clean
Back Squat
Push Jerk
Barfacing Burpees
@40/25kg Rx++ @50/35kg

OPTIONAL: (AFTER CLASS WORK)

Base Conditioning
6 sets, of:
Row 500m @5k pace
Rest :2 mins