* Coaches Note – split class into 2 groups. Have 1 group working through Part I. and other group working through Part II.
WARM UP
(10 min)
20:10 x 4 Rounds Each
a) plate hops + side lunges
Rest 1 minute
b) kb good mornings + jumping jacks
Rest 1 minute
MOBILITY
:60 Childs pose
:60/60 calve stretch
PART I.
EMOM x 25 Minutes
M1 – 15 bosu sit-to-stand
M2 – 10 burpee kb swings + 20 total high knees
M3 – 2 wall walks
M4 – 3L sled push
M5 – 15 HR push ups
PART II.
(20 minutes)
3 Rounds Of:
- 3 minutes treadmill sprint
- 2 minutes max cal row
- 1 minute singles