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Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Ankle mobilization sitting with BB on thighs

Health and Fitness
A. Three sets of:
A1. Front Squat x 6-8 reps, Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111, Rest 60 seconds
A3. Plank from Elbows x 45-60 seconds, Rest 60 seconds
B. Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Classic:
A. Five sets of:
Front Squat x 1-3 reps,Suggested loading – 75%, 80%, 85%, 90%, 90+ (if your day is going great and you feel good, attempt a heavy single, if not, work up to a challenging set of
Rest 2-3 Min

B.Four sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

C. Mobility: Foam Roll