Starter: 7-Way Hips (5-min) 

Sidelying: do 7 moves for :20 sec ea. on a continuously running clock, flowing from one movement to the next. :20 sec to switch sides, then repeat on the other side.

• Leg lift
• Front kick
• Back kick
• Front to back kick
• Forward circle
• Backward circle
• Bicycle kick
• **REPEAT on other side

Ropes & Running:   6 × 4 min RNDS 

• Alternating between stations (Ropes/Running/Ropes/Running/Ropes/Running)

• :60 sec rest between stations
• 17+ People: Half the group on ropes, other half on run

STATION 1:  Partner Ropes Station: 4 min tabata (:20/:10) clock, switch with partner each minute.

• Rnd 1: Big Slams / Alt Fast Waves & Plank Hold 
• Rnd 2: Big Slams / Alt Fast Waves & SL Hip Lift Hold (R) / SL Hip Lift Hold (L) 
• Rnd 3: Big Slams / Alt Fast Waves & Hollow Hold 

STATION 2:  Running – 4 Min. to complete the run

• Run: out and back to Leyden St. (rest the remainder of 4 minutes)

    R: out and back 2 telephone poles past Leyden B: Full OM Loop 

• Non-Impact: 4 Minute Bike :30/:30 Easy/Hard