#TBT

#TBT

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

Health
A. From Invictus
Every 5 minutes, for 30 minutes (6 sets):
Row 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B.
Two sets of:
Bottom Squat hold x 60 seconds each side, rest 60s
Plank x 60 seconds, rest 60s

Classic:
A. From Invictus
Every 5 minutes, for 30 minutes (6 sets):
Row 400 Meters
20 Russian Kettlebell Swings (70/55)
40 Double-Unders

B. Two sets of:
Bottom Squat hold x 60 seconds each side, rest 60s
Plank x 60 seconds, rest 60s

C. Mobility = Foam Roll