(Glycolytic 2-5 min bursts)
Warm up all together: 60 sec row, 20 sec handstand hold, 30 sec feet together air squats, 20 sec push-ups, 1 rope climb/rope pull, 1 HSPU, 1 pistol/leg
4 rounds of: 6 min to complete the following: Finish before 6 min, rest remainder of time:
Going up and down the ladder = 1 round, so from 1 to 10 and back to 1. Only do the row once.
1 Rope Climb (Mod: 1 rope pull)
2 Strict HSPU (Mod: pad / kipping) (Fitness: 4 DB strict press)
4 Pistols (2/leg) (Mod: Heel touch step-downs: https://www.youtube.com/watch?v=lk9B4qAA1iQ)
8 Burpees to plate (45 for all)
10 cal Row
Goal is 90 sec or so of rest. If you finish with more than 2 min rest, choose 1-2 exercises and increase their reps. If you finish with less than 1 min rest, adjust one or 2 skills.
In remaining class time complete sets of:
3-5 BB Bench press & 6-8 KB/BD Deadlifts