Warm-up: 2 rounds: 10 inchworms, 10 alternating sampson lunges, 1min/side pec stretch, 1 min side/calf stretch, 10 PVC pass throughs. The focus on the 1st part of class should be to open and stretch body from MURPH.
Skill: (12 min) Skin the cat- If you got this down, 4×3.
4 rounds for total reps of:
:40s Row (calories) at 50-60% effort, rest :20s
:40s Sit-ups, rest :20s
:40s DB alternating snatches (50# / 35#), rest :20s
Scale DB appropriately.
Accessory: MANDATORY 10-15 minute group mobility/stretch.