Warm-up
• 20 AB cals before class

3 rounds:
Spiderman Lunge
• Pigeon Stretch
Squat Hold
Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 30 Mountain Climbers

Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM

Strict Pullups

3 Sets Max Reps w/ bands

Conditioning
For time:
• 100 Thrusters 75/55#

Every Break
• 15 Deadlifts(75/55)