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0:00-0:10: Warmup: 3min row, Then 2 sets: 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, couch stretch

Health and Fitness
0:10-0:50
A. 3 sets:
A1. Front squat x 6-8 @21X1, build from Aug 15, rest 60s

A2. Chin ups x 6-8 (use bands if needed) rest 60s

A3. Medicine ball slams x 15, rest 60s

B. 4 sets:

Against a 2 min clock, complete:

15-20 Assault calories

Then as many burpees in remaining time.

Rest 2 min

* score is total burpees. Pick a Calorie number that will allow you to get off the bike with at least 10s remaining

Classic

0:10-0:30
A. Every 2 minutes for 16 minutes (4 sets of each):

Station 1: Front Squat x3-5 reps across (70-75%, build from Aug 15)

Station 2: Chin ups X 6-8 reps (if you are unable to maintain reps use bands to maintain higher rep count) if this is easy then add weight

B. 5 sets:

Against a 2 min clock, complete:

15-20 Assault calories

Then as many burpees in remaining time.

Rest 2 min

* score is total burpees. Pick a Calorie number that will allow you to get off the bike with at least 10s remaining

D. 0:50-1:00

Mobility: Shoulder Smashing