Warm-Up
Mobility - Glutes and Hamstrings
Dynamic Flexibility 

Activation 
3 sets of:  10 Banded Good mornings
                       5/5 Plank and reach to ceiling (Alt arms) 
                       10/10 Lateral Lunges 
                        10/10 Lying Leg Drops (Focus on low back tight to floor) 

Strength - Upper / Lower   (20 Minutes your determine time based on the class) 
4 x 6 - BB DeadLifts (Turf) 
4 x 8/8 - DB Single Arm Shoulder Press (DB Rack) w/ blue pads
4 x 1-2 - Wall Walks (Black Wall) 
4 x 10x10 - Side Plank w/ Row (Rig) 

Strength - Partner
Group A - 3 sets
P1 - Wall Sits 
P2 - Lunges to Curl the length of the turf 

Group B - You Go, I Go 
3x Each Partner
P1 - DB Farmer Walk Down & Back 
P2 - Plank Hold 

Warm-Up
Mobility - Ankle & Quads
Dynamic Movements

Activation
20/10 - work & rest x 3 

• Plank Push-ups
• Lateral Lunges 
• 3 Sec . Negative TRX Rows

Strength Group A - 10 minutes (Goal 3x) 

• DB Lunges (Length of turf next to Rig) + Farmer Walk Back 
• KB Rope Pull + Sprint Rope Back 

Strength Group B - 10 Minutes (Goal 3x) 

• 10/10 - 1 Arm TRX Rows 
• 15 - SB Lying Leg Curls 

Strength Group C - Partners go together (Perform 1 group then move to the next) You go I go style but not for speed

​DB  Seated Curls 3 x10 
then
SB Stir the Pot 3 x 10/10
then
Box or Ring Dips 3 x 10 
then
Med Ball Russian Twists 3 x 15/15