image

0:0010: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows

Pre-mobility:
T-spine mobilization

Health and Fitness
0:10-0:50
A. Ramp Up Sets:
Build up through 3-4 sets to your working weight. You will use the same weight across for the EMOM.
A2. Every minute, for 8 minutes (4 sets of each):
Station 1 – Back Squat x 4-6 reps @ 21X1
Station 2 – Box Jump X 5-6 (higher than usual) *these are meant to challenge you a bit but not be out of reach. You MUST step down and reset on each rep!!

B. Buy in: 500m Row

Then Immediately into:

8min EMOM of:

Odd: 40-60 Double Unders

Even: 4-6 Stict Pull ups (If this rep range is easy, do these weighted but keep them in the 4-6 rep range)

Buy Out:

300m Row (match your pace per 500m as in your first row

image

Classic

0:10-0:30
A. Ramp up sets: Build up to 70% in 2-4 sets

A2. Every 2 minutes, for 12 minutes (6 sets): **10s after each lift, complete 5 vertical jumps. Each jump starts in an athletic position and has a counter jump no more than a 1/4 squat. Explosively jump as high as possible. You will reset between each jump, NO consecutive jumping!!!

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 72%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 75-78%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80-85%

B. Buy in: 500m Row

Then Immediately into:

8min EMOM of:

Odd: 40-60 Double Under

Even: 4-6 Stict Pull ups (If this rep range is easy, do these weighted but keep them in the 4-6 rep range)

Buy Out:

300m Row (match or exceed your pace per 500m in your first row)

D. 0:50-1:00

Mobility: Shoulder Smashing