PreClass: Roll Out IT/ Calf – Vibe Plate Air Squat: 2 x 15

Warm-Up/ Dynamic Flex:
– 400m Job
– Super Lunge
– walking Quad
– Straight Leg March
– Hip Gate
– Walking Lunge

PreHab Series: 2 Rounds
– Kneeling Opposites: 10E
– SA- OH Walk: 50 Yds Each

MetCon 1: 1000m Row @ 80%

5 Min Rest

MetCon 2: 6,5,4,3,2,1 Barbell Complex 95/ 65
– Deadlift
– Romanian Deadlift
– Bent Over Row
– Power Clean
– Front Squat
– Push Press
– Back Squat
– Good Morning
90 sec Rest

Recovery:
– Active Couch/ Extended Couch
– Banded Active Lat

Bonus: GHD SitUps: 2 x 20