Amber

Amber

Warm up: PVC warm up:
Overhead squat x10, Pass thrus x10, Behind the neck press x10, Leg swings Left x 10 (hold pvc in left hand), Leg swings Right x10 (hold pvc in right hand), spiderman x 5 each side (hold spider-man for 3s on each leg then switch)
Pre-mobility: x10 inch worm walks with no push up

Health and Fitness
A. Four sets of:
A1. Deadlifts x4-6 @3111, Rest 45 seconds
A2. Partner Leg tosses x 10-15 reps, Rest 45 seconds

B. OTM x 21min:
Min 1: Rope climbs or lying rope climbs (pull to standing)(1-3)
Min 2: MB Slams x 15-20
Min 3: Suicide Sprints (0 to 5m and back, 10m and back, 15m and back, 20m and back, (if you can keep it under 45s then add 25m and back)

Classic:
A. Four sets of:
A1. Deadlifts x3-5reps – suggested loading: 70%, 75%, 80%, 82-85%, Rest 60 seconds
A2. Partner Leg tosses x 15-20 reps, Rest 60 seconds
B. OTM x 21min:
Min 1: Rope climbs (1-3) – advanced athletes try for hands only
Min 2: MB Slams x15-20
Min 3: Suicide Sprints (0 to 5m and back, 10m and back, 15m and back, 20m and back, (if you can keep it under 45s then add 25m and back)

C. Mobility: 5 point lower body on wall