Pre Class WU:
3 Rounds
20 Hollow Rocks
20 Flutter Kicks
1 Min Plank
20 Arch Rocks

In Class WU:
3 Rounds:
10 Jumping Lunges
Crab Crawl down and back (across front of box)

Part 1:
20 mins
20 rep squat cycle
Then
Hip Ext
3 x 15

Part 2:
Team “Jack”
AMRAP 20 min
10 Push Press (115/75)
10 KB Swings (24/16kg)
10 Box Jumps (24/20)

Partners complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 3 heavy thrusters (135/95) before starting their turn on “Jack”.