GROUP WARMUP
2 sets:
:30 Air-bike
5 goblet squats
5 plate overhead stretch
:20 plank
:20 passive bar hang
:30 rest

SPRINT TRAINING
3 rounds of:
100 Meter Sled push (heavy)
10 Sandbag squats (heavy)
2 Rope Climbs
Rest 3:00 b/t sets
*goal is to keep each round the same pace 

PULL/PUSH
3 sets:
10 Dumbbell floor key press www.youtube.com/watch?v=pO_IIEb0DTE
6 Each arm dumbbell bench row (Fast up, 3 sec hold, 3-sec down)

3 sets:
6 push-ups (3 sec down, 3 sec hold, fast up)
10 Alternating bent over kettlebell dead stop row

Reminder: two classes tomorrow, July 4 – 8 and 9 AM!