*COACHES NOTE – burpees are built into todays METCON. If we have higher numbers in class or for classes that overlap you may need to perform warm ups outside. METCON for all classes should be outside in either front or back lot depending on time of day.

WARM UP

(10-12 Min)

400M Run (1.5 times around building)

• :30 Line Drill (1-2) + 2L High Knees + 1L Side Shuffle (r)
• :30 Line Drill (1-3) + 2L Butt Kicks + 1L Side Shuffle (l)
• :30 Line Drill (1-2-3) + 2L Karoka + 1L Side Shuffle (r)
• :30 Line Drill (2-1-4) + 2L Karoka High Knee + 1L Side Shuffle (l)

400M Run

MOBILITY

(4 Min)

:90 tactical frog
:60/60 pvc front rack stretch

STRENGTH

(33 min)

a1. 4×8 barbell push press
a2. 5 box traveling box jumps x 2 each round (broad jumps for scaled)
*rest :60

b1. 3×10 barbell sumo deadlifts
b2. 12 db chest press
b3. 20 banded KBS
*rest :60

c1. 3×25 banded chest press (fixed to rig)
c2. 10 db curls
c3. 15 ab wheel
*rest :30

METCON

(10-12 minutes)

22 touches in shuttle run (50 feet between cones)
11 burpees
22 med ball sit-ups
11 burpees
22 touches in shuttle run (50 feet between cones)