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Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Super front rack, PVC pass thru

Health and Fitness
A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B. TGU
E2MOM complete 2 TGU each x 6 (12min)

C. Against a 7-minute running clock, complete:
500 Meter Row

Then AMRAP in remaining time of:
5 Single Arm S2OH each arm (55/35 lbs)
10 Box Jump-Overs

Classic:
A. Five sets of:
Strict Press x 3-5 reps – Suggested loading: 70%, 75%, 80%, 85%, 85-88%
Rest 2-3 minutes
B. TGU
E2MOM complete 2 TGU each x 6 (12min)
*Increase Wt throughout

C. Against a 7-minute running clock, complete:
500 Meter Row

Then AMRAP in remaining time of:
5 Single Arm S2OHeach arm (55/35 lbs)
10 Box Jump-Overs

C. Mobility: Barbell smash quads and shoulders