PreClass: Roll Calf/Lat
Warm-up:
– Single Unders 3 x 30sec on/30 sec off

Dynamic Flex:
– Lateral Lunge w/ Twist
– Drop Lunge (in Place)
– Russian March

PreHab/Activatiton: 2 Rounds
– Thoracic Rotations x 8
– Pushup to Downward Dog x 5

Strength: 3 Rounds
1a. SA/DB (or KB) Row x 8
1b. Sumo Stance Good Morning x 8
1c. Off Bench (heels on bench) Bridge x 8
Rest 1:00

MetCon: For Time
3 Rope Climb Buy In
40 Wall Balls 20/14
30 Push Ups
20 Walking Lunge Plate OH 45/25
10 Strict T2B
20 Walking Lunge Plate OH 45/25
30 Push Ups
40 Wall Balls 20/14
3 Rope Climb Cash Out

Recovery:
– Banded Ham/Hip/Pigeon
– Twisted Cross
– Puppy Pose