PreClass: Hip Flexor Stretch on Vibe Plate

Warm-Up: 4 Rounds
100m Walk/ MB Hug + Hurdle Mobility

Dynamic Flex:
– Inchworm + Knee Hug to Inverted Toe Touch
– Up-N-Out

PreHab/Activation:
– Banded Hip Adduction/Abduction
– Goblet Reverse Lunge w/ Knee Drive: 4xE
– SA DB Over Walk 20 yds

Strength:
1a. Back Squat 4 x 8 AHAP
1b. Ring Push Ups: 4 x 10-15

MetCon: Every 5:00 x 4
– 2:00 Max Cal Air Assault/ Row (alternate)
– 5 Burpee Box Jump Over
– 10 Thruster @ 115/75

Recovery:
– Roll Quad
– Couch/ Extended Couch
– Pec Minor