Warmup
0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 30:00
Review/Practice skills for today’s conditioning.

Conditioning
30:00 – 55:00

“Ember Attack”

25 Minutes E5MOM (5 rounds)

All Levels

EMOM:
Minute 1: 3x Row + High Pull + Snatch (3x R/L)
Minute 2: 8/8 Contralateral Single Leg Deadlifts
Minute 3: 8/8 Half Kneeling Press
Minute 4: 8/8 Single Arm Rack Lateral Lunge (hold weight on same side as lunging leg)
Minute 5: Rest
Repeat

L4 – 24/18
L3 – 22/16
L2 – at least 16/12
L1 – no rx weight, sub an extra high pull if snatch technique isn’t good, can do bodyweight (no kb) for DL and Lunges

Recovery
55:00 – 60:00
Scorpion Twist, Hip Flexors, Child’s Pose