PreClass: 1:00 Vibe Plate/ Roll Quads

Warm Up:
– Skip Series

Dynamic Flex:
– Lateral Lunge
– Drop Lunge in Place
– Knee Hug to Toe Touch

Prep/ Activation: 2 Rounds
– Barbell OH Hold 30 sec
– Plank T x 10
– Lateral Step Up x 5E

Strength 1: Every 2:00
1a. Push Press: 6 x 3 @ 75%
1b. Deadlift: 6 x 3 @ 75%

Strength 2: 6:00 AMRAP
2a. Strict Wtd. Chin Up 3 x 5
2b. Wtd. Ring Dip: 3 x 10

MetCon: 4 Rounds for Time
– 4 Box Jumps 30″/2″
– 8 T2B
– 12 Deficit HSPU 4″/2″

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