Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 Plank Shoulder Circles + 10 Plank Shoulder Taps
10 Quad Hip Hamstring Flow + 10 Goblet Squats
Box Formations

Strength
A. Push Press
X1X1 tempo
5 sets of 3
Rest 1 minute. Build, but not to maximal.
B. Front Squat; 30X1
3 sets of 5
Rest 2 minutes. Build, but not to maximal.

Energy System Development
In 3 minutes
40 meter Racked + Suitcase Kettlebell Carry (Switch, repeat)
AMQRAP Wall Walks
Rest 2 minutes.
x3  Build intensity across sets.

5 minute easy cooldown run, row, bike.

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