image

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:
Deadlift x 8-10 reps @2111, Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111, Rest 60 seconds
Hollow Holds x 20-30s, Rest 60 seconds

B. 0:35-0:50
18-15-12-9 KB Sumo Deadlift High Pull
9-12-15-18 Burpees

Classic:

0:15-0:55
A. Every two minutes, for 10 minutes (5 sets):

Deadlift
1 – 6 reps @ 45-55%
2 – 5 reps @ 55-65%
3 – 3 reps @ 65-75%
4 – 2 reps @ 75-85%
5 – 2 reps @ 80-90%

Then…

Every two minutes, for 4 minutes (2 sets):
Deadlift x 5 reps @ 80%

B. For time
21-15-12-9-6 Sumo Deadlift High Pull (75/55)
6-9-12-15-21 Lateral Burpees over bar (not bar facing)

0:55-1:00

Mobility: Foam Roll, Pigeon, banded overhead