(Fun/Long WOD)

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Row
10 x 20m Shuttle Sprint

NOTE: With larger class split 50/50 at Row/Run and flip-flop movements

Fun:
Team Burpee Races

NOTE: Divide into teams of 3 or 4 (4 for big jumpers) All but 1 lay down next to each other and at go standing person broad jumps partners and lays down. Continue until teams reach end of gym. Perform several races. Switch teams if imbalanced. If very large class, teams can be 4 or 5 people and then leave space between bodies on floor to jump over 1 person at a time.

Workout:
"Deck of Cards Gone Bad"
26 Minute AMRAP
Squat Thrusts
KB Swings (24/16)
Tuck-Ups (Scale to Sit-ups)
Overhead Walking Lunge (2x per rep)
Ring Rows

NOTE: Get Deck of cards and pull out only numbered cards. Establish groups at 5 stations. Flip card, call number, everyone does those reps and then moves immediately to next station. As soon as everyone is set with next movement, flip card and continue. When cards are done, take 1 minute break, shuffle deck and keep going. Note lunges counted both legs for each rep. Squat Thrusts are like strict burpee with no push-up and no jump and clap - just stand tall and repeat.


Scaling:
Never go higher than 7 reps