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Warm up: 4-5 sets. try to row to 100m exactly – do 1 burpee for every meter you are over
Pre-Mobility: Anterior Compartment Smash, Overhead rib mobilization
Health and Fitness
Workout of the Day
A. Four sets of:
A1. Bench Press x 8-10 reps, Rest 60 seconds
A2. Side Plank x 30-45 seconds each side, Rest 60 seconds
B. EMOM for 24 minutes:
Min 1 – Thrusters x 5 reps
Min 2 – 5-10 Pullups
Min 3 – Box Jump Overs x 5 reps

Classic:
A. Four sets of:
A1. Bench Press x 3-5 reps, Rest 30 seconds (Build to 80-85% of 1RM, nice clean reps, no failing)
A2. Side Plank x 30-45 seconds each side, Rest 90s – 2min

C. EMOM for 24 minutes:
Min 1 – Thrusters x 5 reps (95/65)
Min 2 – 10 Pull ups
Min 3 – Box Jump Overs x 10-15 reps
D. Mobility of choice