PreClass: Roll Lumbar/ Thoracic Spine/ Lat/ Hamstring

Warm-Up/ Dynamic Flex:
– 4 direction ankle walk
– Skip Series (low knee)
– T Push Up Inchworm
– Lateral March
– Lateral Skip
– Lateral Lunge

PreHab Series:
– (wtd) Deadbug: 10E
– SL Stand: 30 sec. E

Gymnastic Skill: 6 Min EMOM
– 20-30 Sec Hollow Rock
– 20-30 Sec Arch Rock

MetCon: Chipper (For Time)
– 10 Muscle Up (Ring or Bar) – Sub 10 Pull Ups/ 10 Ring Dips
– 20 HSPU
– 30 AbMat SitUps
– 40 Wall Balls
– 50 Burpees
– 40 Wall Balls
– 30 AbMat SitUps
– 20 HSPU
– 10 Muscle Up (Ring or Bar) – Sub 10 Pull Ups/ 10 Ring Dips

Recovery:
– Fab Four
– Runners Stretch
– Wall Calf