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 Quad Hip Hamstring Flow + 10 Goblet Squats
Box Formations

Strength
A. Counter Movement Vertical Jump
4 sets of 8. Hold landing for 2 seconds.
Rest 1 minute.
B. High Bar Back Squats
30X1 tempo
3 sets of 5
Rest 2 minutes. Build, but not to failure.

Energy System Development
1 minute at each
Dumbbell Hang Power Clean to Push Press
Dumbbell Renegade Rows
Dumbbell Racked Side Lunges
Rest
x3 Build intensity across sets.

5 minute cooldown.

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