Great work yesterday #Fam!

Homework: for 24 Min: 1:00 Jog, 1 Min walk, 1 Min Plank

PreClass: 1:00 Vibe Plate Stand

Warm-Up/ Dynamic Flex:
– Roll Ham, Glute, Quad
– 100m Jog + Hurdles x 4
– Active Banded Ham/ Active Couch
– Lateral Lunge
– Straight Leg March

PreHab:
– Single Leg Stand: 2 x 30 sec (eyes open/ closed)

Strength:
– Push Press: 4 x 5 Building AHAP – Every 2-3 Min

MetCon:
Every 5 Minutes x 4 Complete (As Fast As Possible):
150m Row
12 Hang Power Clean @ 155/105 (Unbroken)

Accessory:
1a.) Off Bench Dips: 3 x 10-15
1b.) Bent Over Row: 3 x 8 – AHAP

Recovery:
– Fab Four

Bonus Recovery: 2:00 on Vibe Plate