WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.
B1. QM gallop in a big circle x 1 rotation each direction
B2. 30 -60 sec passive hang followed immediately by a more challenging progression
B3. OHS with as narrow a grip as possible x 10 reps x 2 sets
B4. 1 set of 10 reps of y l and w.
A. TGU
26 reps alternating each time. Not for time
Rest 5 minutes
Repeat
B. AMRAP in 12 minutes:
Toes to Bar x 9
Thrusters x 15 65/95 lbs
Row x 350 meters
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