10-8-6-8-10 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
5 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
5 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)

Post weights used and failure points from the shoulder shrugs to comments.

Workout Notes:

  1. Monkey Motion? (Musings by Neil) 
  2. Do lifting segments in straight sets.
  3. If needed, use monkey motion for rows and Aussies.
  4. You may count switches and side hops toward your cardio.
  5. The weights suggested for shrugs will be too light for some. 

I want to post this a couple more times so nobody misses it. 

Cost - $55 for the 4 week session. 

Class size is limited. Sign your kids up at the front desk.