Group Warm-up:

Roll Out for 5 mins.

2 Rounds:

  • 1 length Bear Crawl
  • 15 Overhead Squats
  • 10 Pull-ups
  • 10-15 Scapular Push-ups

1 round:

  • Arm Swings - Leg Swings - Torso Rotations

Movement Prep:

  • Groiner Circles 10/side/direction
  • Hip Openers

Strength:

NEW Q's: Deadlift 3 x 5 - add 5-10lbs more than last time

VETERAN Q's: Deadlift 3 x 6-8 - rest 3mins

Metcon:

5 Rounds for Time:

  • 10 Burpees
  • 15 Box Jumps
  • 20 Kettlebell Swings

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