Shoulders with kettle bells

Warm up:   2 sets of the following:

1. every 10 seconds do one leg bridge (alternating) for 10 rounds
2. every 10 seconds do a push up for 10 rounds
3. every 10 seconds do a lower/lift boat for 10 rounds

4 station AMRAP 30-35 minute:

20 overhead kettle bell or dumb bell (presses/snatch/jerk)
10 dips on the bells
5 butt lifts (cherry pickers)
2 minute wall sits (or 2 minute burpee)

Yoga/Pilates fusion HIIT

*warm up, start on back, BREATH WORK :)

15 min
on GROUND

tabata:  20 on, 10 off

4 minute:  2x each

hollow rock
criss cross
boat (up and down)
swimmer

Then, one minute each continuous:

side crunches, single leg bridges, bell sit ups, superman, one leg switch, single leg circles, cherry pickers, scorpion, double leg circles, russian twists

15 min
on MIDDLE height

tabata: 20 on, 10 off

4 minute: 2x each

push ups
kb rows
mt. climber
side plank

Then, one minute each continuous:

goblet squats, airplanes, kb plea squats, lunge jumps, table side leg lifts, squat to deadlift and back, bell swing, table leg circles, lunge pulses, jump squats with bell

15 minutes
on UPRIGHT height

tabata: 20 on, 10 off

4 minute: 2x each

swings
wall walks or hand stands
jump squats with donkey kicks
overhead kb rows

Then, one minute continuous:

jjs, bell push-press, kicking, burpees, skier, bell lay to overhead, running, overhead holds w/ small dips, squat thrusters, yoga complex (warrior 1,2,3 and half moon).

Ants go marching one by one...

Warm up in a circle...

While one person is in the hall doing activity A, the rest of the class is doing activity B tabata sets until the person comes back.  Rotate the circle around until everyone has gone through (5-10 people likely, so 5-10 minutes)

A.                                                                                          B

-Skips                                                                                 Core: sit up, crunches, boat, etc.

-Double kettlebell farmers walk                                       swings
(have 3 different weight options)

-crab crawl                                                                        Squats: regular, weighted, or jump

-run                                                                                   Rows:   lunge or upright  

-dragon crawl                                                                   Lunges: regular, weighted, double, or jump

-side shuffle                                                                      push-ups


If time, skill set-- work on static holds:    kbell overhead hold, squat hold, and/or handstand hold.  30 seconds x 3. :)

Stretch

"halves" cycling

1. sweet emotion            
2. soul man                        *half way stand for ___ amt. of time
3. could you be loved        *half way hill for ___ amt. of time
4. you make me feel          *first half hill
5. riptide                         *start at 100 cadence and cut in half at the half way point
6. american girl                 next 6 songs... half "work, and half "rest".... half the songs are Tom Petty
7. learning to fly                                                                                                          and Heartbreakers
8. running down a dream
9. more than a feeling
10. uptown funk
11. how will i know          Remaining songs: Intervals cut in half:    2 minutes
12. lets go                                                                           1 minute intervals
13. Hero                                                                       30 second intervals
14. Goes around                                                8 x 15 second intervals
*cool down, repeat songs 1 and 2.