Before class
Get warm
Squat preparation

Class warm-up
60 sec Russian Step-ups
60 sec KB Swings
60 sec KB Squat sit
3 sets

Strength
Front Squat; 5 reps; 6 sets; 80% 1RM

Structural

In pairs, for total reps:

Min 1 – Shoulder to Overhead, 40/30
Min 2 – OH Barbell Lunges, 40/30
Min 3 – Barbell Burpees
5 sets

Flexibility
Coaches’ Choice