Strength: Speed, Maximal
ESD: Alactic

MOBILIZE + INTEGRATE
500 M Row (before class starts)
Sympathetic Breathing Protocol
Bent Over Lat Stretch (10 each arm) + 20 Scapula Chinups
Couch Stretch (30 sec each leg) + 20 Air Squats
Kettlebell Romanian Deadlift Stretch Cycle (3 positions 3x) + 20 Russian Kettlebell Swings
5 Drop Catch Fast Feet for 5 seconds.

All Levels
A. Squat Jump; X2X1
4 sets of 6
Rest 1 minute.
B1. Front Squats; X0X1
3,2,1,3,2,1
Rest 30 seconds. Same weight each 3,2,1, respectively.
B2. Strict Chinups; X0X1
3,1,3,1,3
Same weight each 3, 1, respectively.
+
Bilateral Battle Rope Waves
6 sets of 10 seconds.
First 2 sets at 90% then 95%.
Last 4 sets at 100%
Rest 2 minutes.

5 minute cooldown.