1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1.) 1 Round (0:00-14:00)
- 2:00 Run/Ride/Row (1:00 EASY, then increase pace every :15)
- 15E Shoulder Taps in Beast Hold
- 12E Lateral Box Step Ups (Perform all reps on one side, then switch)
- 10E Cuban Press w/Change Plates
- 8E Super Lunge Rotations

* With the remaining time, quickly brief S.F.P and then have athletes start performing light warm-up sets up to 40% for Front Squat.

* See workout notes below.

4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Thread the Needle

S.F.P. Notes:
Today we are building up to a heavy set of 2 Front Squats. After building up to 80% of your 1RM Front Squat (or a weight you feel you could squat confidently for 4-5 reps) for interval 4, build in weight over the next 3 intervals (5-8) to find your heavy double for the day.

E.S.D. Notes:
If double unders are challenging for you, consider breaking these sets up into multiple confident mini sets to maintain composure and a sense of consistency. When moving to DB Snatches, chip away at the larger rep schemes (Round 1 + 2) by breaking up into manageable sets where you feel in control and are not spiking your heart rate. When on the DB Box Step Ups move at a slow and steady pace but try your best to keep the DB on your shoulder and not put it down until your set is done.