Warm Up
(15 minutes)
x2 Rounds of:
- 2 Lengths side shuffle + 5 plank push ups + down/back walking quad stretch & reach
- 2 Lengths jog + 5 squat jumps + down/back bear crawl
- 2 Lengths back peddle + 5 clap push ups + down/back walking SL RDL
- 2 Lengths sprint + 5 pull ups + down/back soldier walk
-then-
2 Rounds of:
- 40s plank
- 20s side plank – r
- 20s side plank – l
- 40s v-hold
-then-
- 5 min moderate rowing
- 5 min moderate TM jog/run or elyptical
PART I:
(20 min time cap)
2 rounds for time of:
- 100 singles
- 20 kb deadlifts (2 bells) (w: green / m: red)
- 100 singles
- 20 barbell deadlifts (w: 85 / m: 135)
- 100 singles
- 20 alt. db snatches (w: 22.5 / m: 30)
- 100 singles
- 20 bench dips
***COACHES NOTE: have this set up (kb’s, bars pre-loaded) before class starts
-rest 4 minutes-
PART II:
4 min AMRAP x 2
- 3 down back sprints
- 5 box jumps
- 7 heavy plate sit-ups
- 9 HR push ups
*rest 2 minutes between rounds