Mobility 

Ankle mobility drill - 10 rotations each direction each ankle, then 15 one foot hops font to back and 15 side to side each foot

Warm-Up

x 2: Run 1 lap, 8 med ball rotation throws ea. side, 15 KB swings, bear crawl up and back, 10 hanging knee raises, 10 forward leg swings ea. side

 

5 x shuttle run, ea. for time, rest as needed

 

Advanced Class:

3 rounds for time:

Run 1 long lap

15 One arm DB Hang Power Snatches ea. arm (15-20%BW)

15 Knees to elbows

 

Intermediate On-Ramp Class:

3 rounds for time:

Run 1 long lap

10 One arm DB Hang Power Snatches ea. arm (10-15%BW)

10 Knees to elbows

 

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