*Coaches Note: Make sure to spend :30 on reviewing nutrition tip and behavior change (7 hours of sleep per night-ie. reduce body stressors, improved recovery, etc.) at the beginning of class. If new folks show up for a demo please bring the energy and be specific with form demonstrations.

WARM UP

(9 min)

:60 Easy Row
:30 Easy down/backs + :30 alt. lunges + :30 active spiderman
:60 Medium Row
:30 Medium down/backs + :30 air squats + :30 active sampson
:60 Fast Row
:30 Fast down/backs + :30 down dog push ups + :30 wide-outs

MOBILITY

(4 min)

:60/60 couch stretch
:60/60 single arm (thumb up for lat stretch) Childs pose

PART I.

(25 min)

3 Rounds Of:

• 10/10 partner med ball ab toss (lying on back facing partner-feet almost touching with knees bent)
• 10/10 standing partner med ball chest pass
• 5/5 per side – standing lateral med ball ab throw
• 10/10 OH med ball bounce throw (bounce half way between partners-catch off one bounce)
• rest :30 between rounds

3 Rounds Of:

• 15 slide board abs
• 25 crunches with feet up
• 10/10 side plank w. leg raise
• rest :30 between rounds

PART II.

For Time:

21-15-9

• cal rows
• kb goblet squats (25lb)

then – 4 lengths turf OH 25lb plate carry

21-15-9

• box jumps
• kettlebell swings (25lb)

then – 4 lengths turf OH 25lb plate carry

21-15-9

• wall ball
• kb high pull

***No rest during part II.