Dynamic movement prep
Group warm up
Plank pose and side plank
5 min accumulation
Agility Ladder drills
3 minute amrap
8 toe 2 bar
8 box jumps 24/20
Rest 3 min
3 minute amrap
15 Thrusters 95/65
30 double unders
Rest 3 minutes
3 minute amrap
10 Sit ups
10 hand release Push ups
Rest 3 minutes
3 minute amrap
7 power snatch 95/65
7 oh squats
Mad mobi
Bully
Press ups
Knee on the wall
Roll calves
Lat stretch band