(0:40 work, 0:20 rest):
Minute 1: reverse lunge to knee drive (switch legs after 5 reps)
Minute 2: curtsy squat
Minute 3: squat pulse
Minute 4: cossack squat
Repeat 3x
This next part was labeled as "Five rounds of six 1-minute movements" which is really just a 30 minute EMOM in disguise, but that did not occur to me until after I had already joined the class and it was too late to back out. But it was good! The goal was to keep moving the whole time and only rest during the 0:15 transition windows
5 rounds
(0:45 work, 0:15 rest/transition):
Minute 1: Jump rope
Minute 2: Crab walk ankle taps
Minute 3: Sandbag snatch (25#)
Minute 4: Banded overhead squats (25#)
Minute 5: Situps
Minute 6: Plank reach
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