PreClass: Roll Lat, Thoracic Spine

Warm-Up:
2:00 Run, Ride or Row

Dynamic Flex:
– Knee Hug, Quad, Cradle
– Inchworm
– Lateral Lunge
– Drop lunge

PreHab/ Activation: 2 rounds
– Plank with alternating leg raise (on roller): 10 x E
– Dead bug x 10E
– 5 kneeling jumps

Strength:
1a. 3 Direction Goblet Lunge (forward, lateral, reverse): 3 x 5E
1b. Single leg RDL: 3 x 8E
1c. Turkish Get Up: 3 x 2E

MetCon: 4 Rounds for Time
– 300m Run
– 35 Air Squats
– 20 AbMat Sit Ups
– 10 Burpees

Recovery:
– Banded Ham
– Frog
– Side Lying Windmill (static)
– Wall Calf