Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Alt Kettlebell Halos
10 PVC Bent Over Lat Stretch + 10 Scapula Commando Pullups
10 Alternating Yoga Pec Stretch + 10 Plank Shoulder Taps
Box Formations

Strength
A. Snatch Deadlift to Above Knee + Pause 2 sec + Hang Power Snatch
6 sets of (1+1) x 2
Rest 90 seconds. Build, but not to failure.
B. Commando Pullups, alternating
X0X1 tempo
4 sets of 4-6
Rest 90 seconds.

Energy System Development
10 min AMQRAP
5 Strict Ring Dips
10 Half Kneeling Banded Pulldown L, then 10 R.
15 Behind the Head Medball Wall Throw
*80-90% ME

5 minute cooldown.

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