WEEK 1
Pre-Class Warmup
» :30s Foam Roll IT/Quads
» 10 Worlds Greatest Stretch
» 10 Roll Over to V-Sit
Conditioning - 4 Rounds
» :45s bike
» :45s burpees
» :45s jump rope
Strength - 3 Rounds
» 10 KB Deadlift
» 10 Ring Rows
» 10 Balance SLDL
SAQ
» Jumping & Landing Technique (2 & 1 Foot)
» Box Jumps
WEEK 2
Pre-Class Warmup
» :30s Foam Roll IT/Quads
» 10 Worlds Greatest Stretch
» 10 Roll Over to V-Sit
Conditioning - 4 Rounds
» 1 - 20 :: Starjacks
» 2 - 10 :: MB Slams
» 3 - 30 :: Toe Taps
» 4 - 10 :: Pushups
» 5 - 5 Cal :: Assault Bike
» 6 - 30 :: Lateral Hops
Strength - 3 Rounds
» 10 2 KB Deadlift
» 5 Eccentric Pullups
» 10 LR Split Squats
» 10 LR SL MB Hip Thrusts
SAQ
» Box Jumps
» Ladder Lateral Bound Series
WEEK 3
Pre-Class Warmup
» :30s Foam Roll IT/Quads
» 10 Worlds Greatest Stretch
» 10 Roll Over to V-Sit
Conditioning - 15m AMRAP with Partner
» 7 Cals
» 40y Farmer Carry
» 10 Wallball Squats
Strength - 3 Rounds
» TBDL
» 5 Eccentric Pullups
» 8 LR Split Squats
» 8 LR 2KB SLDL
SAQ
» Ladder Lateral Bounds with Box Jump
WEEK 4
Pre-Class Warmup
» :30s Foam Roll IT/Quads
» 10 Worlds Greatest Stretch
» 10 Roll Over to V-Sit
Conditioning - 12m AMRAP
» 15 KB Swings
» 5 Laps
Strength - 3 Rounds
» TBDL
» 5-10 Banded Pullups
» 8 LR Plyo Split Squats
» 8 LR Hamstring Jammers