Warm up: PVC complex:

10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 1

Game: plank tap race: divide class into two teams place 10 kettlebells in a straight line about should width apart. Two at a time athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team that makes it through the kettlebells first wins. Losing team does 10 burpees in sync.

Mobility: calf stretch

Health and Fitness

A. Three sets of:

A1. Back Squat x 8-10 reps, Rest 60 seconds

A2. Supine Ring Rows x 8-10 reps @ 2111, Rest 60 seconds

B. 21-18-15-12-9-6-3

Plate G2OH

In between each set complete:

5 Burpees

30 DU or 60 SS

Classic:

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80%

B. 21-18-15-12-9-6-3

Plate G2OH (45/25 bumper plate)

In between each set complete:

5 Burpees

30 DU or 60 SS

C. Mobility = Foam roll t-spine area and calves