image

0:00-0:10 Warmup:
Dynamic warm up lead by coach

Health and Fitness
A. 0:10-0:25
E2MOM x 5 sets (10 min)
Deadlift x 4-6 reps

B. 0:25 – 0:45
Every 3 min x 5 sets (15 min)
2 TGU each side

C. Complete
12 HSPU – complete with box mod or push ups
10 GHD – Sit up
9 HSPU
10 GHDSU
6 HSPU
10 GHDSU
Classic
A. 0:10-0:25
E2MOM x 5 sets (10 min)
Deadlift x 3 reps – suggested loading – start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, 90%+

B. 0:25 – 0:45
Every 3 min x 5 sets (15 min)
2 TGU each side

C. 0:45-0:50 Complete:
12 HSPU – complete with box mod or push ups
10 GHD – Sit up
9 HSPU
10 GHDSU
6 HSPU
10 GHDSU