WARM UP

5 minutes general dynamic

-then-

2 Rounds:

Mini band directional walking

PART I: all about that grip

A. Pace workout #1 – EMOM x 7 Minutes Perform:

• 3 deadlifts @ 85% effort + hold 3rd rep at top end until :30 mark

-then right in to-

B. Pace workout #2 – “Grippy”

P1 – 2000M row
P2 – 4L kb farmer carry + 2L sprint
P3 – plank hold or v-sit hold
*P1 rows as far as possible while P2 performs 4L kb farmer walk + 2L sprint to P3 who hold the plank. Then P1 performs farmer carry + sprint while P2 holds the plank & P3 rotates to rower. Goal is to get through 2K meter row as fast as possible.

PART II.

C. Pace workout #3 – EMOM x 16 Minutes:
*split class in half and divide turf in half long way placing each group on opposite ends facing each other

• M1 – :30 singles
• M2 – 2L bear crawl (from 1 end to middle of turf and back)
• M3 – :30 down backs (from 1 end to middle of turf and back)
• M4 – 2L OH plate lunges (from 1 end to middle of turf and back)

D. Pace workout #4 – 3 Rounds Of:

• 10 hanging knees to chest
• 4 x ladder high knees
• 10 med ball cleans
• 4 x ladder tuck jumps
• 10 HR pushups
• 4 x ladder Ickey shuffle