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0:00-0:10: Warm up: 3 rounds at an easy pace 100m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk
Pre-mobility: Barbell bottom squat x 2min

Health and Fitness
0:10 – 0:30
A.four sets of:
A1. Back Squat x 3-5 reps @ 2202, Rest 30 seconds
A2. V-ups x 15 reps, rest 60s

0:30-0:45
B. EMOM for 14 minutes (7 sets):

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

Classic:

0:10-0:30
A. Take 3-4 sets to build to starting weight of 80%
Then…
Every Minute for 10 mins
Station 1 – Back Squat x 1 reps – start at 80% and build to a heavy single
Station 2 – V-ups x 15 reps

0:30-0:45
B. EMOM for 14 minutes (7 sets):
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
C. Mobility = Foam Roll and smash out shoulders