*COACHES NOTE: Today is day 18 of the burpee challenge. Burpees will be done during todays conditioning. Make sure to let members know as they come in to hold off on burpees before class starting.

WARM UP

(12 min)

Big block run x 2

• 1st – slow jog
• 2nd – fast run

-then-

:60/60 couch stretch
:60/60 hip/low back stretch
:60 Childs pose

STRENGTH

(28 min)

A. Series: 3 Rounds

• 3/3 TGU
• 8/8 KB Snatch to Lunge
• 15/15 SA DB Close Grip Chest Press
• :45 rest

B. Series: 3 Rounds

• 6/6 Barbell SL RDL
• 5/5 SL Box Jumps or 10 Box Jumps
• 2L Heavy Sled Push (no run/sprint)
• :60 rest

CONDITIONING

6 RFT

• 18 cal rows
• 100 singles
• 9 DB thrusters
• 6 turf width side shuffle
• 3 burpees