MVMT PREP
Foam roll lats
Dowel Shoulder Openers
Dowel OH press
Inchworm + Scap PU + PU
SL Bench Sit downs X 10/
Pistol SQ Bottom Position ISO holds 10s/ X 3
10 mins

STRENGTH 3 - STAND UP - SET 10RM/
DBL DB LAT STEP UP 4 X 10/
CHIN UP (wide grip or pregress shoulder width grip) 4X 10
Burn Out LIGHT BB OH press 4 X 10 - 15 reps

CAN'T HOLD 'EM DOWN
1 rope set up for whole class. 1 person at a time finishes ROPE reps for each ROUND - ie ROPE IS TIMER.
Others move through "rest" positions A - E until it's your turn (no specific order, set up 3 TRX's). EVERYONE is to complete Reps for the ROPEs.

DON'T DROP YOUR POSITION OR start ROUND over again!

Position:
A) GOB SQ ISO HOLD
B) BOTTOM PU POSITION (1 inch off floor)
C) LUNGE L/R
D) TRX ROW ISO HOLD (thumbs in arm pits)
E) PLANK WALK OUT (nose to ground!)

ROUND 1 : 10 OH SLAMS
ROUND 2 : 15 OH SLAMS
ROUND 3 : 20 OH SLAMS
ROUND 4 : 10/ PLANK SINGLE ARM SLAMS
ROUND 5 : 15/ PLANK SINGLE ARM SLAMS
ROUND 6 : 20/ PLANK SINGLE ARM SLAMS

24 mins (4mins set up & explain)