Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + Waiter’s Walk Down L Back R
10 Plank Rocked Calf Stretch L R + 50 Single Unders
5 Bretzel L R + 10 Wall Facing Medball Tosses
5 Drop-Catch-Fast Feet for 5 seconds.

Strength
A. Double Contact Vertical Jump
4 sets of 8
Rest 1 minute.
B. Half Kneeling Medball Wood Chop, Down
3 sets of 8 L 8 R
Rest 1 minute. Choose a weight you can move fast.

Energy System Development
Bilateral Battle Rope Waves
10 seconds @100% Max Effort.
x6 Rest 90 seconds.

5 minute easy cooldown run, row, bike.

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