Pre-Class WU:
2 Rounds
10 Med Ball Cleans
10 Back Extensions

In-Class WU:
3 Rounds
10 1 Arm OH Lunges
10 Ring Rows
10 Glute Ham Raise
Demo: http://youtu.be/z15C9UZUbss

Part 1:
15 mins
RDL
5-5-5-5-5
RDL Demo: http://youtu.be/GZAKFRNtxLY

Part 2:
Row 1000m
60 Sit-ups
50 KB Swings (32kg/24kg)
40 Pull-ups
30 Deadlifts (225/155)
20 Bar over burpees