WARM UP

(14 min)

2L Ea:

soldier walks
quad/reach
lateral lunge w. reach
open/close gate
SL rdl

-then 2 rounds of:

wallsits
situps
sit outs
supermans

MOBILITY

:20/20 arm circles ea direction
:20/20 ankle circles ea direction
:60/60 ankle stretch

PART I.

(29 min)

2 Min Cal Row + 2 Rounds: 5/5 heavy kb snatch + 10 pull ups

Rest :60

2 Min Cal Row + 2 Rounds: 5/5 heavy kb squat clean press + 10 inverted barbell rows

Rest :60

2 Min Cal Row + 2 Rounds: 5/5 heavy kb lunge press + 10 tricep dips

Rest :60

2 Min Cal Row + 2 Rounds: 5/5 heavy kb SA high pull + 10 barbell curls

Rest :60

PART II.

“sled push relays”

Divide class in half. 1 person in each group performs 2L sled push (m=135lb stack/w=90lb stack). Rest of the class alternates between push ups & sit ups.