1 Length Bear Crawl
1 Length Walking Straight Leg Kicks
10 Scapular Pullups
1 Length Walking Piriformis Stretch
10 Kettlebell Sumo Deadlift High Pull
1 length Walking OH Lunge across the room 45/25#
10 Burpees on plate
10 1-arm Kettlebell Thrusters 50/35#- 5 each arm
1 length Walking OH Lunge back to your partner
– partner one races to complete a round.
– partner 2 is holding a bar hang.
-if partner 2 comes down from the bar, all work stops until he/she is hanging again.
-after partner 1 completes a round, they switch places.
500m Recovery Row
Take the remainder of class to foam roll and stretch.