Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 PVC Bent Over Lat Stretch + 15 Bent Scapula Row
10 Alternating Yoga Pec Stretch + 10 Plank Shoulder Taps
Box Formations

Strength
A. High Hang Power Snatch
5 sets of 3
Rest 1 minute. Build, but not work to maximal.
B. Strict Pullups
30X1 tempo
3 sets of 5
Rest 1 minute.

Energy System Development (ESD)
8 mins up the ladder
2, 4, 6, 8…
Hand Release Pushups
Kettlebell Around the Body to Straight Arm Hold
*80-90% ME

5 minute cooldown.

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