Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 PVC Bent Over Lat Stretch + Kettlebell Goblet Muscle Clean
10 Quad Hip Hamstring Flow + 10 Goblet Squats
“A” Skip Down and Back x 2

Strength
A. Single Leg Explosive Jumps
3 sets of 6 L then 6 R
Rest 1 minute. Low to moderate height box.
B. High Bar Back Squats
X3X1 tempo
4 sets of 5
Rest 2 minutes. Build to heavy weight, but not to failure.

Energy System Development
1 minute at each with 10 sec transition
Single Arm Dumbbell Power Clean to Push Jerk, alt
Banded Woodchop Low to High (30 s / 30 s)
Dual Kettlebell Racked Carry (Heavy)
Rest
x3 Build intensity across sets.

5 minute cooldown.

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