PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Knee-to-Wall, OH Banded Distraction
WarmUp4

Class WarmUp:
2 min Bike/Row warm up
20 3pts contact Deadlifts/PVC 10/10
20 Leg Swings Front-Back 10/10

20 Leg Swings Side-Side 10/10
20 Worlds Greatest 10/10
20 Dynamic Blackburns


A1) Deadlift
8 @50-55%
8 @55-60%
6 @60-65%
6 @65-70%

1min Rest
A2) 1min Max Reps PushUps
2min Rest

B) EMOMx6
Min1-
12 FR Lunges @40% 1RM FSQ
Min2- 7-10 UB T2B
Min3- 30 DUs
(18min WOD Time)

G.O.A.T. Work:
Mobility:
3 Sets/1min each side
1) OH Banded Distraction
2) Banded Hip Distraction
3) Banded Ankle Distraction