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 + 20 Goblet Lunges
Box Formations

Strength
A1. Strict Handstand Pushups
X0X1 tempo
4 sets of 3-5
Rest 30 seconds Increase deficit if possible.
A2. Racked Lunges
4 sets of 10, alternating
Rest 90 seconds. Build, but not to failure.

Energy System Development
20 min EMOM
Min 1: 15 Kettlebell Good Mornings
Min 2: 20 Dumbbell Renegade Rows
Min 3: Side Facing Sled Drags DNB
Min 4: 10 Strict Knees to Elbows
Min 5: 20 Dumbbell Alternating Arnold Press

5 minute easy cooldown.

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