MVMT PREP
Foam roll quads, hip flexors, lats
Lizard stretch TSpine opener
Dynamic across floor warm up.

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The Short Burst
1 min Pull Ups (If more assistance needed than single green band, switch to TRX rows)
1 min Rest
2 min Push Ups
1 Min Rest
3 min Squats
1min Rest
4 min sit ups + hollow rocks + V-ups (switch as much as you want)
(13min)
----------------- 3min Recovery/switch over time -----------------
The Long Haul
3 Min Max meters Row
1 Min rest
3min Max meters Ski
1min Rest
3min max Curve (convert miles to meters
1min rest
1min Plank (everybody in long haul together at end)
(13 min)

Trainer Notes: 2 separate groups. Half the class starts on The Short Burst, other half on The Long Haul. F1 Running Clock; calculate time for Short burst, have long haul watch own time.
SCORE:
- Short Burst: Total Number of Reps
- Long haul: Total Number of Meters
SCORE IS METERS + REPS

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End of class challenge
Max OH plate hold RX: 25# F / 45# M
Once you fail... max wall sit
Once you fail max plank.

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