Strength:
3 sets:
10 Dumbbell Front Squats with a 3 Second pause at Bottom
Right into
Using an Empty Barbell and not placing barbell down until rest
15 Second O.H Static Hold
10 Total O.H Walking Steps
10 Total O.H Walking Lunges
15 Second O.H Static Hold
Rest 2 Mins
*If Class is big, partner up and use "I go you go"
Work:
3 Rounds:
10 Dumbbell Push Press
20 Shoulder Taps
8 Man Makers
400 Meter Run
*On Round 2 6 Man Makers
*On Round 3 4 Man Makers
Finisher:
3 Sets:
30 second active hang
30 second hollow hold
15 second rest