imageWarm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Overhead rib mobilization x 3 spots x 10 reps each, ankle prep with band and rig.

Health and Fitness
A.Four Sets of:
A1. Strict Press x 6-8reps, rest 45s
A2. Ring Rows x 10-12, rest45s

B. For time:
Row 1000 Meters
and then,
5 rounds of:
5 Manmakers
10 Alternating Pistols or appropriate variations
rest 30s
***You are only completing one 1000m row. Rest 30s between each set. Each set is meant to be a sprint and as hard as possible

Classic:
A. Five sets of:
Strict Overhead Press – build to a heavy double in five sets
Rest 2-3 minutes
B. Weighted Supinated-Grip Pull-Ups x 3-5 reps, Rest 90 seconds (try to add weight from last week)
Work on mobility of choice during your rest

C. For time:
Row 1000 Meters
and then,
5 rounds of:
5 Manmakers
10 Alternating Pistols or appropriate variations
rest 30s
***You are only completing one 1000m row. Rest 30s between each set. Each set is meant to be a sprint and as hard as possible

D. Mobility = Foam Roll