WARM UP
Everyone Jog 200m then basic on class size alt both [a] row and [b] dynamic stretches: [a] Row for 5min. start first min drag at 6/4 then, min 2 increase drag up to 8//6 min 3 decrease drag to 4/2 then, min 4&5 place drag where you feel you catch ur pull the most effortlessly. [b] 3rds: 5 air squats, 5 down dog "scap" push ups, 5 squat jumps - then, alt side lunges to rig for hanging hollow (hands on top o bar!) PVC mobility
10 emom press complex - 1x strict, push, jerk each min until you cant strict then, just push and jerk, until you cant push, then jerk
30 box jumps, 30 snatches (any style - 75/45 - 20 box jumps, 20 snatches 85/55, 10 box jumps, 10 snatches 95/65,
rx + add 10lbs each - scaled minus 10lbs each
4 rds 25 k2e sit ups (on floor) & 10 bridges
