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Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: shoulder opener on bench

Health and Fitness
A. Four sets of:
A1. Bench Press x 6-8 reps, Rest 20 seconds
A2. Push ups x 10-15
A3. 45-60 second Side Plank each side, Rest 90 seconds

B. “WOWWSSERS”

For time
Row 1000m
5x Strict Pull-ups
10x KB swings (72#)
15x Box jumps
20x Burpees
25x Wallball
30x MB Slams
40x KB snatch (53#)
40x 40x Squats

Classic:

A.Four sets of:
A1. Bench Press x 4-6 reps – suggested loading 60%, 65%, 70%, 75-77%, Rest 20 seconds
A2. Push ups x 10-15 UB
A3. 45-60 second Side Plank each side, Rest 90 seconds

B. “WOWWSSERS”

For time
Row 1000m
5x Strict Pull-ups
10x KB swings (72#)
15x Box jumps
20x Burpees
25x Wallball
30x MB Slams
40x KB snatch (53#)
40x 40x Squats

C. Mobility = Yoga moves: cat/cow, up/downward dog, camel, plow