Warmup/Mobility) 8-10 mins Dynamic

After a couple of running lengths, work into some lower body & upper body prep; hips, hams, calves, inch worms with pushup etc.

60-90 secs each side: hip opener lunge while explaining WOD (Squats must be started not later than 16-18 mins into class)


WOD A) (25 mins) Front Squat/Back Squat: 4 sets of 4/8 reps @ 75% of 1RM Front Squat


WOD B) 10 min AMRAP:

7 Wallballs 30/20lb slamball (Scale this appropriately; don’t use a heavier weight if you struggle with this exercise already)

7 KB Swings 32/24kg

7 Burpees