Metcon:
AMRAP 16
Ascending ladder (add +2 reps each round)
6 jumping lunges 20/15
6 push ups
6 sit ups
8+8+8, 10+10+10…

Dynamics on track and ladder drills
3 warm-up 0.04 curve sprints at 65% 75% and 85%

Skill KB Swing
5 KB RDL
5 KB Deadlift to floor
5 KB Stop start swings
5/ KB SA swings
15 Full Swing

12

Foam Roll Glutes, Quads, Calves
Shin Box - Open / Closed
Active Glute Bridge
Active Pigeon
Banded Upper Body
Scap Pull Up Holds
1/4 Chin-ups
10

400m Run
30cal Row
20cal Assault bike
10cal SkiErg
Rest 2min btw sets

Keep it easy pace, heart rate under 140 (you find it easy to talk to). Score is the number of rounds.

36 HBRs

30 V-Ups

60 ABRs

20m hand stand walk

10+10 one legged T2B

Double Tabata

Alternating between
Hollow Hold
Arch Hold

Pull-ups
Heavy 3 R

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Post as 3 x 5, 3 x 3 or 3 x 1.

Won't be much time at end of class.

Side by side, get down in a plank line behind Curves. Two at a time jump up and sprint 0.04 and then get back to end of plank line. The plank line needs to lateral shuffle ahead to fill the open spot nearest curve (like a slow moving conveyor).

5-10min (end of class)

AMRAP 12min
Run

For time:
30-24-18reps
Box Step-ups with KB/DB 2x25-24/16-15kg
15-12-9reps
Push Press 60/40kg
5-4-3reps
Muscle-Ups