Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
  1. Wall Ball
  2. Sit-ups  
  3. Hip Extensions  
  4. Push-ups
  5. Bar Dips


  • Anybody got a good joke?
  • Roll out:Legs (Hamstring & IT Band)

Skills & Technique: (Click below for links to more info)


15 Wall Ball 20lbs/14lbs
9 Knees-to-Elbows
3 Deadlift@70% of 1RM
15 Minute AMRAP
Followed by:
Sally Push-up
Push up when the song says up and down when it says down.
Record total reps completed.