image

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: pigeon and superman – 90s each

Health
A. Three sets of:
A1. Back Squat x 8-10 reps @ 30X1, Rest 45 seconds
A2. Supine Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Plank from Elbows x 45 seconds, Rest 45 seconds
B. EMOM x12 minutes, perform:
10 Kettlebell Swings
5 Burpees

E
Classic:
A. Four sets of:
A1. Back Squat x x1 suggested loading – 75%, 80%, 85%, 90%, (build to a heavy single) Rest 45 seconds
A2. Supine Ring Rows x 10-12 reps @ 2111, Rest 45 seconds
A3. Plank from Elbows x 45 seconds, Rest 45 seconds
B. EMOM x12 minutes, perform:
10 Kettlebell Swings (55/35)
5 Burpees
C. Mobility = Foam Roll