Before class
Get warm
Shoulder & upper back preparation

Class warm-up
4 on 4 Handball
Each team gets 2x 1 min

Gymnastics
40 sec: HS hold/Slow Negative
20 sec: Rest
40 sec: Strict Dips
20 sec: Rest
40 sec: Strict Toes to Bar
20 sec: Rest
40 sec: Elevated Ring Row/Ring Row
20 sec: Rest
3 sets

Conditioning
One minute each:
Row (cal)
KB SDLHP
Prisoner Squats
Box Jump/step down
Burpees
Rest
3 sets

*Sustainable pace throughout i.e. roughy the same amount of reps for each round