Warm up: (20 Min)
- Row 500
- Quad stretch
- Spider-Man x8
- 20 hollow rocks
- Cobra stretch
- Iron cross
- Shoulder mob
- OHS x 10
- Pull ups x 15
- Push up with rotation x 20
Strength: (25 Min)
Banded front squats
10 @ 50%
6 @ 65
4 @ 75
2 @ 85
1 @ 90
8 @ 60
Wod: (15 Min)
1/2 class does:
4 min amrap
5 High box jumps (36"/30")
5 reverse burpees
Other half does
8 TTB
4 hand release push ups
12 air squats
Rest 2 min. Switch.
