Connectivity: To be performed before or after class:
1) 3X12 Arch/hollow rolls
2) 3X8 Hips to rings
3) 1X10 Floor Levers + 10 second descent
Strength:
1) 12 minutes to establish a 3RM Push-press
2) BS: 2X5@65, 3X5@70
3) FS: 4X5@60
Conditioning:
5 rounds, each for reps:
2:00 ME Dubs
rest 1:00