Strength: Maximal
ESD: Long Aerobic

MOBILIZE + INTEGRATE
500 M ROW (before class starts)
Sympathetic Breathing Protocol
Couch Stretch (30 sec each leg) + 20 Air Squats
Bent Over Lat Stretch (10 each arm) + 20 Scapula Pullups
Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings
Plank Shoulder Cirlces (10 each direction) + 10 Pushups
Forward and Side Facing Box Formations

White
A. High Bar Back Squats
4 reps @X0X0 tempo, 2 reps @X0X2, 4 reps @X0X0, 2 reps @X0X2, 4 reps @ X0X0
Rest 2 minutes. Same weight on 4s, 2s, respectively.
+
20 min EMOM
1: 10 Strict Pullups
2: 10 Burpees
3: 19 Goblet Squats
4: AMQRAP Cals Row

5 minute cooldown.

Gray
A. High Bar Back Squats
4 reps @X0X0 tempo, 2 reps @X0X2, 4 reps @X0X0, 2 reps @X0X2, 4 reps @ X0X0
Rest 2 minutes. Same weight on 4s, 2s, respectively.
+
20 min EMOM
1: 10 Burpee Over the Bar
2: 5 Hang Cleans (135/95)
3: 10 Strict Pullups
4: AMQRAP Cals Row

5 minute cooldown.