Warmup
500 m run before class.
Sympathetic Breathing
10 PVC Pass Throughs + 10 Kettlebell Halos
10 Plank Rocked Calf Stretch L R + 50 Single Unders
5 Bretzel L R + 10 Wall Facing Medball Tosses
10 Quad Hip Hamstring Flow +”A” Skip / “B” Skip DNB

Energy System Development
Partner Resisted Accelerations
6 sets of 6 seconds @100% ME
Rest 90 seconds.

Strength
A. Hammer Heaves
4 sets of 12, alternating. (Outside)
Rest 1 minute.
B1. Strict Ring Pullups
30X1 tempo
4 sets of 5
Rest 30 seconds.
B2. Anterior Oblique Sling Dumbbell Floor Press
30X1 tempo
3 sets of 8 L 8 R
Rest 90 seconds.

5 minute easy run, row, or bike for cooldown.

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