Before Class
Get warm
Full body preparation

Class warm-up
8 Scapula Pull-ups
8 Scapula Press-ups
8 Tempo Goblet Squats @33X1
3 sets

Strength
10 min – Bench; 10 reps; 3 sets; Add 2.5-5kg from last week
10 min – Back Squat; 10 reps; 3 sets; Add 5-10kg from last week

Structural
400m Run
4 lengths Double KB OH Carry
16 Pull-ups
400m Run
4 lengths Double KB OH Carry
16 Toes to Bar
Rest 2 min
2 sets

Flexibility
Coaches’ Choice