Active Pigeon
Lizard Stretch
Hamstring Active Glute Bridges (Pull on heels for 5sec)
Dowel Shoulder Dislocates / FIg 8's...
Dowel Goodmorning (create a great hinge)

2 lines of dynamic passes (stiff leg kicks, high knees, skips) and end with 65-75-85% sprint on curve for no more than 10 strides each pass. Jog back to start. 3x only.

KB Swing Warm-up (lighter KB for WU and then trade back for your Benchmark weight and have it ready to go)
Start quick with hinge/technique form reminders
10 Dead Stop Swings then 15-20 KB swing with light weight.

12min

Then Benchmark, (don't record results here)

Half of class start on swings half on machines, set clock for 2 sets of 2:00. If class isn't full, everyone swing first.
2min KB Swing Test (lbs x reps = score)
and 2min to finish, (no more than 10pulls on ski/row and 10sec on Curve)
Max Speed Curve
Max Split SKI
Max Split ROW

5min