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0:00-0:10
Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each

Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness:
A. 0:10-0:25

A. Every 3 mins for 15 min (5 sets), complete:

Push Press X 3-5 reps @70-80% (increase through the sets up to 80%), rest 20s
15-20 Hanging Knees to Chest or as high as possible @ 2011

B. 0:25-0:35

B. One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

C. 0:35-0:50

C. For Time:

22-18-14

KB or DB Walking Lunges (55/35 for advanced or 35/20 for intermediate)

32-28-24

Assault Cals
B. 0:50-1:00

*Skill work of choice, if time

Classic:

A. 0:10-0:25
A. Every 3 mins for 15 min (5 sets), complete:

Push Press X 3-5 reps @70-80% (increase through the sets up to 80%), rest 20s
15-20 Hanging Knees to Chest or as high as possible @ 2011

0:25-0:35

B. One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

0:35-0:50

C. For Time:

22-18-14

KB or DB Walking Lunges (55/35 for advanced or 35/20 for intermediate)

32-28-24

Assault Cals

Mobility: Foam Roll, Pigeon, spider man, up-dog