A. Warmup

2:00 Jump Rope
10 Unweighted Jefferson Curls No Platform (Teach This Thoroughly)
10 Cherry Pickers
10 Inchworms
10 Tempo Air Squats
1:00 Sit In The Squat
Ankle, Knee, And Hip Circles

B. Squat

3 Sets Of Tempo Work Using Your 1RM
1×10 @40% 31X1
1×10 @50% 31X1
1×10 @60% 31X1

*Do Not Exceed 60%

C. WOD

5 Rounds Of:
200m Run
20 Wall Ball (20/14)

NOTE: Coaches to read all coach’s notes prior to class

Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?