WARM UP
(20 min)
Coaches Note: This will take the entire hour. Be on point with timing and transitions.
3 Rounds of: :60 singles + 10 squat jumps + 10 supermans
3 Rounds of: :30/:30 alternating singles + 10 monster band OH press + 10 monster band upright rows
3 Rounds of: :20/:20 single leg singles + 10 squat jumps + 10 supermans
-then-
:60/:60 banded front rack stretch
PART I.
(18 min)
A1. 4/3/3/2 Bench Press
A2. 6 Barbell Cleans
A3. 4 Max Height Box Jumps
*Rest 60s
B1. 3×4/4 KB Lunge to snatch
B2. 15 Banded High Pull
B3. 20 Banded Tricep – Ext.
*Rest: 0
PART II.
(20 min)
*Perform 8 rounds of 20:10 = 4 minutes of each group, then rest 1 minute and rotate onto next exercise. Stagger class members starts
- TABATA – DB Thrusters
- Rest 1 min
- TABATA – Sit-ups or Ab Dolly
- Rest 1 min
- TABATA – Cal Rows
- Rest 1 min
- TABATA – Box jumps or Squat jumps
- Rest 1 min