WARM UP

Pull-up challenge

-then-

3 parking lot runs:

• 1st – slow
• 2nd – medium
• 3rd – fast

-then-

2 Rounds:

• 10/10 SL squat
• 15 glutei bridges
• 2L lateral band walk

MOBILITY

1:00/1:00 pigeon pose
1:00 Childs pose

STRENGTH

*If more than 6 people split class into groups and start at different series

A. Series – E90on90 x 10 Rounds:

• 10 back squats (95/115)

B. Series – Push/Pull – 5 Rounds:

• 2L heavy sled push
• 15 slide board leg curls
• rest 1:00

C. Core Series – 3 Rounds (everyone together):

• 15/15 banded core twists
• 15/15 side plank crunches
• 25 crunches with feet up