Strength: Speed Strength, Power
ESD: Aerobic

MOBILIZE + INTEGRATE
500 M ROW (before class starts)
Sympathetic Breathing Protocol
PVC Pass Throughs (20 Back and Forth) + 20 Dumbbell Strict Press (light)
Bretzel 5 each side + Wall Facing Medball Tosses (20, alternating)
Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings
Goblet Half Kneeling Tuck with Forward Shift (10 each leg) + 20 Goblet Walking Lunges
Forward and Side Facing Box Formations

White
A. Rotational Medball Slam
3 sets of 12, alternating.
Rest 1 minute.
B1. Push Press; X1X1
5 sets of 3
Rest 30 seconds. Same weight each set.
B2. Contralateral 1 Leg 1 Arm Bent Dumbbell Row; 32X1
4 sets of 8 L 8 R
Rest 1 minute. Same weight each set.
+
10 min AMQRAP
20 Kettlebell Figure 8’s
30 Mountain Climbers
40 Single Unders
*80-90% ME

5 minute cooldown.

Gray
A. Rotational Medball Slam
3 sets of 12, alternating.
Rest 1 minute.
B1. Split Jerk
4 sets of 2, 2 drop sets of 3
Rest 30 seconds. Same weight each 2 and 3, respectively.
B2. Contralateral 1 Leg 1 Arm Bent Dumbbell Row; 32X1
4 sets of 8 L 8 R
Rest 1 minute. Same weight each set.
+
10 min AMQRAP
10 Cross Body Kettlebell Cleans (heavy)
10 Strict Knees to Elbows
30 Double Unders
*80-90% ME

5 minute cooldown.