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
6 sets of 3
Rest 1 minute. Build, but not to maximal.
B. Strict Pullups
30X1 tempo
4 sets of 5
Rest 90 seconds.

Energy System Development
9 mins up the ladder
2, 4, 6, 8…
Burpee Box Step Ups
Kettlebell Woodchops (2 reps R, than 2 reps L, etc)
*80-90% ME

5 minute cooldown.