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

1b.)  1 Round (0:00-12:00)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull
- 10 KB Goblet Kang Squat (Same KB)
- 8 T-Inchworm w/Push-Up

* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.

4.) (57:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E PIgeon

S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell.

S.F.P. 2b.) Notes:
Perform 1 Power Clean at the top of every minute for 10 minutes. The load should feel slightly difficult to move but performed with a great measure of speed and technical efficiency. You can choose to stay on the lighter side or increase in weight slightly but DO NOT max out your power clean.

E.S.D. Notes:
Consider breaking up your deadlifts into very small sets with minimal rest to maintain consistency and avoid standing around in front of the barbell for too long. If we can chip away at the deadlifts in a smart manner, it will set us up for success to keep moving on the barbell but also keep us moving at a steady pace on the box jump overs.