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0:00-0:10: Warmup: 3 sets:100m jog, 10x Walking lunges, 10x PVC good mornings
10x Cossack lunges (see video)

Pre-mobility:
Couch stretch

Health and Fitness
0:10-0:50
A. 3 sets:
A1. Back Squat x 6-8 reps @21X2, rest 60s (build throughout)
A2. Single arm Half-kneeling Overhead-Press x 8-10 @2012, rest 60s (check video)
A3. Superman hold x 30-45s, rest 60s

B. AMRAP in 7 minutes
10 Wallball
15/10 Rowing Calories

Classic

0:10-0:40
A. Ramp up sets: 3×6 Build to a working weight that you will use across in the set below. You will only do ramp up sets for the Back Squat.
4 sets:
A1. Back Squat x 4-6 reps across @21X2, rest 60s
A2. Single arm Half-kneeling Overhead-Press x 8-10 @2012, rest 60s (check video)

B. 0:40-0:50
AMRAP in 7 minutes
50/40 Wallball buy-in
As many Rowing Calories as possible in remaining time

D. 0:50-1:00

Mobility: Shoulder Smashing