Warm up
10 min emom
Alt
12 burpees
20 box jumps
Mobilize
A) every 5 min for 30 min for guys and every 6 min for 30 min for girls.
1 mile assault +10 alt Turkish get ups 70/53+20 shoulder taps(wall okay but freestanding preferred)
B) 2 rounds
1000 m run(moderate pace)+rest 3 min+3 rounds of;
200 m run(push pace)+50 m walk(walk is the rest/break between 200’s. After 3rd round 50 m walk go right into 2nd 1000 m run.)
Total run workout:3500m(includes walks)
C) 15 rounds
1 legless rope climb + 1 cluster 225/155
D) class is NOT programmed today.