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Warm up: CFWU
mobility: Bottom Squat mobilization with BB

Health and Fitness
A. Four sets:
A1. Back Squat x 6-8reps, rest 45s
A2. Push up x 10-15reps, rest 45s
A3. Paloff Press x 10 reps @3113, rest 45s
C. Against a 2-minute running clock, perform the following:
20 Cal Assault Bike
Max Reps of Burpees in remaining time
Rest 2 minutes between sets, and complete a total of four sets.
Notes: Partner up for this, partner on rest will start as soon as the two min period is over so be ready on the bike.
Classic
A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat – Suggested loading 80%, 80%, 90%, 95%, 95%+, 95+
B. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 2-3 reps @ 30X1 @70-75% of today’s heavy single
C. Against a 2-minute running clock, perform the following:
20 Cal Assault Bike
Max Reps of Burpees in remaining time
Rest 2 minutes between sets, and complete a total of four sets.
Notes: Partner up for this, partner on rest will start as soon as the two min period is over so be ready on the bike.

D. Mobility: 5 point overhead mobilization with band, Couch stretch