PreClass: Vibe Plate Air Squats x 15

Warm-Up: 3 Rounds
1:00 Air Assault/ 1:00 Row/ 1:00 walk with MB Hug

Dynamic Flex:
– Sumo Inchworm
– Knee Hug to Toe Touch
– Fwd Lunge w/ Lateral Reach

PreHab/Activation: Rounds
– I, Y, T x 10E
– Super Man Hold x 30 sec.

Strength:
12:00 Alternating EMOM
– 8 SA Upright Row , Right
– 8 SA Upright Row, Left
– 5 Strict T2B
– 10 Alternating Plank Rows

MetCon: 8:00 AMRAP
– 40 DU
– 10 Lateral Burpees
– 10 Deadlift @ 225/155

Recovery:
– Roll Glute/ Lumbar
– Kneeling hip flexor/ Half Split
– Wall Piriformis