image

0:00-0:10: Warmup: 20 Jumping Jacks, 10 Air squats (pause for 1s in bottom), 20 jumping jacks, 12 Forward stationary alt lunges, 20 jumping jacks, 5 inch worms with 3s pause in toe touch, 6 push ups (2 sec pause at bottom), 10 ring rows, 20 jumping jacks, 20 Situps

Health and Fitness
0:10-0:50
A. Take 3-4 sets to build to your deadlift starting weight
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
Set 1 – 3 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 3 reps @ 80-85%

Set 6 – 3 reps @ 80-85%

B. 0:30-0:50
AMRAP in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (55/35 KB’s)

9 Toes to Bar or v-ups

6 L-seated DB Press (make these heavy, use a weight that you can do all 6 UB but using a weight that you would not exceed 8-9 reps UB with)

Classic

0:10-0:30
A. Take 3-4 sets to build to your deadlift starting weight

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps
Set 1 – 3 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 3 reps @ 80-85%

Set 6 – 3 reps @ 80-85%

*Banded Hamstring X 30s each during your rest periods*

B. 0:30-0:50
AMRAP in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (55/35 KB’s)

9 Toes to Bar

6 Strict Handstand Push-Ups or L-seated DB Press (make these heavy, use a weight that you can do all 6 UB but using a weight that you would not exceed 8-9 reps UB with)

D. 0:50-1:00

Mobility: Pigeon X 2 min, spiderman X 2min, smash glutes