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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. 0:10-0:30

Three sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Weighted Sit-up x 10-12 reps (weight over head)
Rest 45 seconds
Single leg hip bridge x 15 reps each leg
Rest 45 seconds

B. 0:35-0:50

For time:

21-15-9

WB

Cal Row

Classic:

0:15-0:55
A. On a running clock, start at 0:00

From 0:00-15:00, complete

Every 3 mins for 15 min (5 sets):

Bench Press X 3-5 reps, suggested loading 70%, 75%, 80%, 82%, 85%, rest 20s

GHD Sit-ups or Weighted Sit ups X 10 reps

When the clock hits 20:00, complete:

For time:

21-15-9

WB

Cal Row

*please make sure to choose load and rep scheme that will have this complete in under 8 mins*

B. When the clock hits 30:00

400m KB Farmers carry (around 2 buildings, use a load that you can carry at least 100m at a time)

0:55-1:00

Mobility: Foam Roll, Pigeon, banded overhead