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10 MINUTE WARM UP+5 MINUTE STRETCH
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AGILITY DRILLS
A: WORM - PEAK OUT R/L - KIP TO FEET
4 X 60 SECS
B1: MONKEY DRILL
4 X 30 SEC
B2: SEATED SIDE ROLL
4X 30 SEC
B3: ALTERNATING ROLLING PISTOL
4 X 30 SEC
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A: RING ROW (WEIGHTED) 3 X 5
B: CLEAN AND PRESS 3 X 5
C: TURKISH GET UP 3 X 5
E: SWING: 2 X 10

3 SETS X 60 SECS PER EX.
F1: RING FLY
F2: RENEGADE ROW
F3: WINDMILL
F4: SPRAWL

5 sets 200 m sprints

15 MINUTE STRETCH
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DRI-FIRE PISTOL
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JEANNA'S CLASS