Wednesday, Sept. 5th, 2018


Warm UP

Foam Roll
*Focus On Calves/Ham String/Glutes

Line Drills
High Knee
Butt Kicker
Single Leg Bound
Power Skip
Broad Jump
10 Single Leg Glute Bridge

Multi Directional Hurdle Hop

5x5each side
10-total sets of 5 hops alternating sides each round


EMOM for 12 min
20 Double Unders
*No singles allowed
*If you do not have your DU use this time to practice progressions. 1 DU=Progress!



Cal Row
Power Snatch 95/65

*If more than 7 in the class we will run in 2 heats