Individual Warmup: 2 rounds 10 cal on any machine, 1 min pushup position plank, 10 burpees, 1 min plate OH hold
Class Primer: 400m Run, then 2 rounds of 10 alt. Db Snatches, 5 DB oh squats on each arm
Strength: E1.5MOMx6 Tempo (3:1:1) OH Squat
5 reps at 60%
4 reps at 65%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
LeanFit: Alt E1.5MOMx6
80 mountain climbers
15 hip extensions on GHD Machine (use light weight if desired)
"Ewwwww"
5 Rounds for Time- 16 Min Cap
20 Wall Ball (20/14)
10 Strict HSPU
20 Am. KB Swings (53/35)
FrameWork: Scale WB and KB weight as needed. Sub kipping or box strict hspu
LeanFit: 20 Wall Ball (14/10), 15 abmat situps, 10 burpees
