Before Class
Get warm
Upper body preparation
Squat preparation

Class warm-up
2 sets:
8 Scapula Pull-ups
8 Scapula Press-ups
8 Goblet Squats

Strength
10 minutes – Bench; 10 reps; 3 sets; 50-60% 1RM

10 minutes – Back Squat; 10 reps; 3 sets; 50-60% 1RM

Structural
EMOM 8
Min 1 – 12 Double KB Front Rack Lunge
Min 2 – 12 V-ups

EMOM 8
Min 1 – 50m Farmer’s Carry (32/24)
Min 2 – 12 Burpees

Flexibility
Coaches’ Choice