WARM UP (No Shoes/Socks for all warm ups)
*NO Shoes through entire warm up
A. Shoulder Remedials
A1. Body Cross – 1 set 15/arm
A2. Standing Wiper – 1 set 15/arm
A3. Powell Raise – 1 set 15/arm

B. ARE Squats – 1 round
1 round = 20 total squat reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side
-5 air squats level
-Internal Hip Push – 10 reps + 10 second hold on last rep/side
-30 sec support squat
-Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side
-5 air squats with elevated toes
-Hamstring Leg Lifts – 10 reps + 10 second hold on last rep/side
-5 air squats level

Weightlifting
A. Specific Warm Up
1 Round
15cat/cow
15 KB RDL
15 KB Sumo DL
B. Back Squat w/Tempo
-Tempo = 10.10(10 seconds down + 10 second hold in bottom
-1 set every 3 minutes
B1. 1 set 1 @ 50%
B2. 4 sets 1 at by feel
-goal is to increase each set up to quality, heavy load
Conditioning
A. Specific Warm Up
1 Round
5 inch worm into cobra
20 double touches
200 meter row(no strap/reverse grip)
10 moderate broad jumps
B. WOD – *This is regular class WOD(minus the switch to prowler push)
*20 minute cap
800-m Run
20 Burpees
1-k Row
20 Front Squats (45/35 lb.)
4 Centex lengths Prowler Push or Pull(availability dependent; 1st come 1st serve)(90/45)
20 Over-unders
Cool Down
A. 5-10 minutes light Run, Dyne, Row, Drag or Walk