Prehab

Recommended Warm Up (20 Minutes):

1 Mile JOG *This should be an easy pace run

 

-Stretch for 10 Minutes-

Take 10 Minutes to go through some good static stretching as a class.

MetCon

20 Minute Alternating Minute EMOM:

 

15/12 Calorie Row

10 Burpees

15/12 Calorie Row

5 Power Clean and Jerks (135/95#)

 

Rotate each round at the :45 second mark if you do not hit the 15 calories for the row.

Strength

Skill Work