PreClass: Air Squat on VIBE: 2 x 15

Warm-Up/Dynamic Flex:
– Skip Series
– Knee Hug, Quad, Cradle
– Inverted Toe Touch + Lateral Lunge
– Transverse Lunch
– Squat Jump: 3 x 5

Strength: Back Squat
10 @ Bar, 5@50%, 5@60%, 3@70% – Every 90 sec
2@80%, 1@90%, 1@95%, 2 x 1 @ 95%+ – Every 2:30

MetCon: 3 Rounds for Time
– 300m Run
– 15 KBS @ 70/53
– 300m Run
– 10 C2B Pull Ups

Recovery:
– Seated Straddle
– Wall Piriformis
– Child’s/ Puppy Pose

BONUS: Wtd. Back Extensions: 4 x 8