Warm up
200m Run
10 Inch worms
1min Quad stretch (On belly 30secs each side)
10 Salute the suns
200m Run
20m Bear crawl
20m Sampson stretch
20 Glute bridges
200m Run
Strength
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Between rounds
Gymnastic Skills
AMRAP 5:
7 Unbroken Toes to Bar
*Extras after class