Warm-up
CS: Activation before Class Starts
Walking hamstring sweeps
Walking quad stretch
Duck walk
Slalom jumps
Push Press Prep:
Press
Dip/Drive
Pause Push-Press
Push Press
Metcon Prep:
GHD Demo
Partner Back to Back Demo/trial
Pull-up
*Hollow/Arch Dynamic
**Half Pull-ups
***Pull-ups
Lateral Jumps Demo
Devil Press Demo/Trials
Push Press (1-1-1-1-1+)
Metcon (AMRAP – Reps)
Amrap 4×5
-Sit-ups/GHD Sit-ups
-Back to back Partner Air squats
-Pull-ups
-Lateral Jumps
-Devil Press