*EVENING COACHES NOTE: have class perform 2 min Cal Row + mobility only. Then have members who have not completed the 1 mile run retest, run 1 mile. Record scores and send a picture of them to Ryan. After class has completed 1 mile test then start with the strength series.

WARM UP

(14 min)

2 Groups
a) 2 Min Cal Row
b) 1 big block run

-then-

30:15 x 4 Rounds (everyone together)

• med ball cleans + air squat to calf raise

MOBILITY

:90 Childs Pose
:60/60 Pigeon Pose

STRENGTH

(30 min)

A series: Strength Ladder
*w: start with 55 lb. / m: start with 95 lb. Increase by 20 lb increments each set for sumo deadlifts. Drop by 20 lb increments after 2 reps is performed.

A1. Sumo Deadlifts – 12.10.8.6.4.2.4.6.8.10.12
A2. Seated L Floor Press – 2.4.6.8.10.12.10.8.6.4.2
*rest as little as possible

B. Series: E2Mon2M for 6 Rounds

• 6 Back Squats (w: 95-115/m: 115-135) + 10 Heavy KBS

CONDITIONING

(12 min)

30:15 x 4 Rounds (outside)

• tire flips
• kb front rack hold
• curb dips
• jumping jacks