MVMT PREP
3 slow roll downs
3 OH dowel position Spinal Hips Circles (no slouching/hyperextended shoulders)
Make sure ALL mvmt is coming from Hips NOT lower back
Dynamic Track Warm Up (hamstring sweeps, ABC march/skip, ladder etc)
10mins

CONDITIONING BENCHMARKING

Benchmarking PREP
Arms only Ski | Ski
Arms only Row | Row
Skateboarder L | Skateboarder R
15s on : 8s Transition
You Go, I Go Format 2X @ each machine before partners swap
Clock set for 6 rounds of H1 :15 , H2 :05
(2mins)

BENCHMARKING
MAX WATT ROW/SKI CAP @ 15s
MAX SPEED CURVE CAP @ 15s
Clock set for 6 H1: 15s H2 : 20s
P1 first, P2 Follows (4mins)
1 mins CAP of MAX CTB chin hang (3mins)

9 mins

DAY OF SUPER REPS

MBALL SUPER BURPEE (Light = 25lbs, Heavy = 40lbs #bebetter)
Rep 1 = 1 OH slam, 1 Sprawl, 1/ mountain climber, 1 MB chest Press, 1 OH Press
Rep 2 = 2 OH slam, 2 sprawl, 2/ mountain climber, 2 MB chest press, 2 OH press
Rep 3 = 3 ....3.....3....3....etc
Get To REP 10 in 10 mins

DBL DB SUPER THRUSTER (light = 12lbs, heavy = 30lbs #bebetter)
Rep 1 = 1 ROM DL, 1 Bent Over Row, 1 Sprawl, 1/ renegade Row, 1 Thruster, 1 Push Press
Rep 2 = 2 ROM DL, 2 Bent Over Row, 2 Sprawl, 2/ renegade Row, 2 Thruster, 2 Push Press
Rep 3 = 3.....3.....3.....3....etc
Get To REP 10 in 10 mins

Trainer Lead BW Practice for both exercises, REP 1 - 3

3mins

Half class on MBall Super Burpee (10mins)
Switch/ Rest (2 mins)
Half class on DBL DB Super Thruster (10mins)

31mins (7 mins set up explain & practice, 20mins work, 2mins REST, 2 min BUFFER)