WARM UP

(15 min)
**Evening classes do 5 minutes coaches choice mobility then perform 1 mile run test. Record times on whiteboard

30:15 x 3 Rounds
a) walk out plank & reach + air squat to calf raise
-rest :60
b) wide step mountain climbers + medium speed down backs
-rest :60

-then-

:90 Childs pose
:60/60 pigeon pose

STRENGTH

(28 min)

A. Series: 4 Rounds

• 8/8 Barbell SL RDL
• 3 x’s through traveling box jumps (scaled: broad jumps)
• 10/10 KB windmills
• rest :30

B. Series: 3 Rounds

• 2/2 TGU
• 2L Unilateral KB Lunges
• 10/10 1/2 knee lateral wall med ball throw
• rest :30

METCON

3-4 Rounds Of:

• 400M run
• 21 Banded chest press-speed
• 15 barbell squats
• 9 DB push press