MOBILITY
M. Banded Lats (2 mins per arm)
SPECIFIC PREP
SP. 1 Round
5 Cat Cows
10 Alternating Bird Dogs
5 Yoga Pushups (upward/downward dog)
10 Plank Get-Ups
5 Walkout Pushups
STRENGTH
With a 15 min Running Clock
Build to a 3RM Strict Press
CONDITIONING (ROUNDS)
PERFORMANCE
Every 3 mins x 5 Rounds (15 mins)
10/8 Cal AirBike or 12/10 Cal Ski Erg
10 DB Hang Clean and Jerks 22.5/15 (Alternating)
10 Box Jump Overs
FITNESS
8/6 Cal AirBike or 10/8 Cal Ski Erg
Break Class into 2 waves and split them 90 secs apart
Wave 1 start times 0:00, 3:00, 6:00, 9:00, 12:00
Wave 2 start times 1:30, 4:30, 7:30, 10:30, 13:30
