coach will warm you up accordinglyA. 10 min:
Kip Swings - 5 Big Kips (push DOWN on bar) - 1-3 Bar MU
Dubs - 1 min of practice, coach will provide you with a drill depending on skill level.
30 min clock:
3 min Row/Ski for meters (alt each round)
15 GHD Sit-Up
10 Ring Rows
20 sec 1L Glute Bridge hold R/L
1 parking lot iron cross carry (use light plates or DB's)
*Notes: Row/Ski should be conversational pace.