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
4 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, but not to failure.

Energy System Development
1 minute at each with 10 sec transition
Dumbbell Hang Power Clean to Push Jerk
Lateral Medball Wall Toss ( 30 seconds L,  30 R)
Goblet Carry (Heavy)
x3 Build intensity up to 90% ME across sets.

5 minute cooldown.

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