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:Partner T-spine hanging from the rig 2x30s each

Health and Fitness:
A. 0:10-0:30

Three sets of: from invictus
A1. Supine Ring Row x 10-12 reps @ 2111, Rest 45 seconds
A2. Hollow Rock (or Hold) x 30 seconds, Rest 45 seconds
A3. Farmer’s Walk x 100 Meters, Rest 45 seconds
A4. Prone Plank Hold x 45 seconds, Rest 45 seconds

B. 0:35-0:50

21-15-9
Sit ups
Burpees

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):

Snatch X 1.1.1 (rest 10s between singles),

When the clock hits 20:00 (from 20:00-35:00), complete:

Every 3 minutes for Four sets of:
Weighted Pull-Up x 2-3 reps, Rest 15-20 seconds
Strict Pull-Up x Max Reps
*notes: if you cannot complete weighted PLUs then complete:
3 negatives, rest 15-20s
6-10 Barbell in the rack Pull-up modification

B. When the clock hits 35:00
For time:
21 T2B
10 Burpees
15 T2B
10 Burpees
9 T2B
10 Burpees

0:55-1:00

Mobility: Foam Roll, Pigeon, banded overhead