Midday Classes will be held OUTDOORS where temps allow
Warm-up
400M Run
-Then-
Dynamic Drills Through Boxes
-High Knees
-Butt Kickers
-Lateral Shuffle Throughs
-Bear Crawl
-Box Jumps
Mobility
IT Band Rolling
Hamstring Stretching
Calf Stretching
Accessory – Glute and Midline Activation
3 Rounds
15 Weighted Glute Bridges
15 Supermans
1 Minute Plank Hold
WOD (25 Minute Cap)
5 Rounds
400m Run
15 Deadlifts 225|155
10 Burpee Box Jump Overs
Level 3- 205|135
Level 2 โ 185|115
Level 1 โ 135|95, 4 Rounds, 200m Run
Extra Work
3 Rounds
In 2 Minutes
15|12 Bike
AMRAP Wall Climbs
-1 Min Rest-
In 2 Minutes
12|10 Ski
AMRAP Rope Climbs*
-1 Min Rest-
*Scaled – Strict Pull Ups