TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats

2 Rounds:
200 Meter Jog
5 Dumbbell Strict Presses, each side
5 Waiter Squats, each side

SKILLS & SPECIFIC WARM UP

2 Rounds:
10 cal Row
3 Burpees over the Row

CONDITIONING

“JUMP ON”

5 Rounds For Time
250 Meter Row
10 Burpees Over The Row

At 13.30 for competitor & advanced

For Advanced & Competitors, we have one strenght parts Before:
Strenght. Building through a primer into a 4-3-2-2(1) Rest 3 min scheme for:
Front Squat – Overhead Squat – Weighted Pull Ups.