PreClass: Roll Ham/Glute/ IT

Warm-up:
Skip Series

Dynamic Flex:
– Leg Swing to sampson lunge
– Sumo Stance Inchworm
– Walking X Over Hugs (arm swing)

PreHab/Activation: 2 Rounds
– Single Arm UpRight Row x 10E
– PVC Cuban Press x 10
– Single Arm OH Walk x 25 Yds.

Strength: 9:00 Alternating EMOM
a. 10 Deficit Plyo (in/out) Pushups @ 4″/2″
b. 10 Barbell Bent Over Row @ AHAP
c. 30 Russian Twist @ AHAP

6 x 1:00 (sprint)
– 30 sec Air Assault/ Row – (Alternate each round, 3 sets of each)
– 30 sec Power Snatch @ 75/55
– 1:00 Rest

Recovery:
– Lizard Stretch
– Half Kneeling Splits (sprinters stretch)
– Butterfly – hands to floor (front)