Saturday, March 29 – Class

Warm-Up
3 Rounds of
20 Squats
10 Spider Lunges
10 Arm Circles/direction
10 Alternating Pike Position Calf Raises
5 Jump Squats
5 PVC Dislocates

Mobility
90sec Death Stretch per side (:45/:45 quad/hip flexor emphasis)
90sec Band Lat/Tri Stretch per side

Explosive Work
6 x 2 Seated Box Jumps

Met-Con Prep
1 x 5 Front Squats + 5 Strict Press + 5 Push-Ups (bar only)
1 x 3 Front Squats + 3 Push Press + 3 Plank-to-Squat (light weight)
1 x 3 Thrusters + 3 Burpees (moderate weight)

Met-Con
5 Rounds of
90seconds of max Thrusters
90seconds of max Burpees
90seconds of Rest