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)

1.) 1 Round (0:00-15:00)
- 2:00 Ski/Run (400M Run) (Increase pace every :30)
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Samson Lunge w/Lateral Flexion
- 25’ Reverse Lunge w/Twist

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated.

3.) (55:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Cat/Cow Transitions
Minutes 4-5: Shavasana

E.S.D. Notes:
Each station should take no longer than :45-:50 to allow time to get back on to the next movement. Sit down to initiate your pull on the ski. Support the KBs in whatever way is most comfortable for you but athletes can choose to do them in place or perform a walking lunge depending on space available and class size. Keep your abmat sit-ups smooth with the mindset to use this movement and minute to focus on regulating your heart rate through strategic and controlled breathing. Hike the bag to your chest before standing up to create a better position for your carry and a stronger lock on the bag. If performing carries with KBs, keep the fists inside the shoulder and elbows down and out to put stress on the corner.