EdgeMatic Images

EdgeMatic Images

Warm up: 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Pre-mobility: Bottom squat with barbell just above knees x 2min

Health and Fitness
A. Three sets of:
A1. Front Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Wall Climbs x 3-5 reps, Rest 60 seconds
A3. Plank from Elbows x 60 seconds, Rest 60 seconds
B. For time:
1 round of:
30 Cal Assault
50 squats
25 Ring Rows
Then, 2 rounds of:
20 Cal Assault
30 squats
15 Ring Rows
Then, 3 rounds of:
10 Cal Assault
20 squats
10 Ring Rows

Classic:
A. Five sets of:
A1. Front Squat x 4-5 reps Suggested Loading – 3-5 70%, 75%, 80%, 85%, Rest 20 seconds
A2. Handstand Push-Ups x 10-15 reps or Wall Climbs x 4-6 reps, Rest 3 Minutes
B. For time:
1 round of:
30 Cal Assault
50 squats
25 Ring Rows
Then, 2 rounds of:
20 Cal Assault
30 squats
15 Ring Rows
Then, 3 rounds of:
10 Cal Assault
20 squats
10 Ring Rows

D. Mobility = Shoulder and Lat smash