image

Warmup: dynamic warm up

Pre-mobility: super front rack

Health and Fitness
A. 0:10-0:40
3 sets:
A1. Front squat x 6-8 @21X2, rest 60s
A2. Push ups x 10-15 (use incline if needed), rest 60s
A3. Medicine ball slams x 15, rest 60s

B. 0:40-0:50
“Annie”
50-40-30-20-10
Double unders
Sit ups

Classic:

A. 0:10-0:20
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front squat x 4-6 reps @ 65-70%
Station 2 – Ring Dips x 10-15 reps @ 2111 (banded if needed)

B. 0:40-0:50

“Annie”
50-40-30-20-10
Double unders
Sit ups

D. 0:50-1:00

Mobility of choice