1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

1b.) (0:00-12:00)
- 2:00 Bike/Ski/Row (Machine of Choice)
- 20 Band Pull Aparts)
- 15 Scapular Pull-Ups
- 25’ Samson Lunge w/Lateral Flexion
- 25’ Reverse Lunge w/Twist
- 25’ Inchworm w/Push-Up

* With the remaining time, demonstrate any movement, and allow athletes to prepare for the upcoming EMOMs. With the skill demand being higher in the beginning, and then lowering as athletes progress to each piece, it would be preferred to have them start in order. If the class is larger, you can have the group start on opposing minutes, or allow athletes who excel at higher skilled movements start with 2c, then 2a, and finish with 2b.

3.) 6:00 Alternating EMOM (48:00-54:00)
Minute 1: 8E 3-Way DB Raise (Front, Lateral, Bent Over Reverse Fly)
Minute 2: 12 DB Zottman Curl (https://www.youtube.com/watch?v=wrjEdVZrkhk)

* Allow 3:00 for athletes to prepare for Adaptation.

4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Rig Assisted Pec Stretch

E.S.D. 2a.) Notes:
The work on the machine will be aggressive. Move at a pace that allows you to get the work done within the minute but without sprinting so you don’t risk your heart rate spiking. The gymnastics is being tested under fatigue but should be able to be performed unbroken and both movements finished in under :20-:30 MAX.

E.S.D. 2b.) Notes:
Again, the work on the machine will be aggressive. Drop your hips on each pull to keep your bodyweight involved with helping you. Similar to the EMOM prior, move at a pace that allows you to finish the work within the minute but NOT a sprint. Gymnastics skill has been reduced now with an increased rep range, but should still allow you to complete unbroken and finished with both movements under :20-:30 MAX. If this doesn’t seem doable, have a scaling option ready.

E.S.D. 2c.) Notes:
To finish the EMOMs off, this will be the most aggressive in terms of having very minimal rest time. You are going to need to row quickly, perform quick burpees, and transition quickly. Once you are on this EMOM, it is all almost over, so stay TOUGH and finish STRONG!