Coaches Note: explain max cal rows in 2 minutes. Max cal rows starts tomorrow. Members need to do this either before or after class. Max cal rows in 2 minutes.

WARM UP

(8 min)

:30 singles + 2L high knee skip + 5/5 act. sampson
:30 singles + 2L butt kicks + 5/5 wide step mountain climbers
:30 singles + 2L karoka + 5 groiners
:30 singles + 2L high knees + 5 roll back to v-reach

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose

STRENGTH

(38 min)

A. Series:

• 5/5/3/3/1 Bench Press (w: 75-95 start) (m: 115-135 start)
• 15 med ball ab throw
• :90 rest

B. Series: 3 Rounds

• 10 barbell strict press (45/65)
• 10/10 db RFE split squats
• 8 rev. med ball throws
• :60 rest

C. Series: 3 Rounds

• 10 bent over barbell rows (65/85)
• 12 db curls
• :30 rest

CONDITIONING

(8-10 min)

2 big block runs (HARD!)