HOMEWORK: 1 min walk/ 1 min jog x `10

Pre-Class: Lax Ball Foot/ Roll Quad
Warm-Up:
– 3 Air Squat + Speed Ladder + Hurdle x 4
– Super Lunge
– Inverted Toe Touch

PreHab:
– Quad Hip Rotations: 8E

Olympic/Explosive:
1.) 9 Min EMOM: 2 Cleans @ 80%
2.) Broad Jump: 4 x 5 (EMOM)

MetCon: 20 Min Alt. EMOM
– 10 Power Snatch @ 85/55
– 6 Burpee Box Jumps (step down)
– 10 Pull Ups
– 6 (3E) DB-SA OH Squat AHAP

Accessory:
– Reverse Hyper: 3 x 20

Recovery:
– Band Anchored Ham
– Couch Stretch
– Twisted Cross