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0:00-0:10: Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: Overhead rib mobilization on Foam roller

Health and Fitness
0:10-0:30
A. 3 sets:
A1. Strict Press x 8 reps, rest 45s
A2. MB Hamstring Curl x 15, rest 45s
A3. Hanging Knee Raises x 10-12 reps @ 2110

C. 0:30-0:50
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

Classic
0:10-0:30
A. 3 sets:
A1. Strict Press x 6-8 reps (build to a heavy but doable 8 reps), rest 45s
A2. MB Hamstring Curl x 15, rest 45s
A3. Hanging Leg Raises x 8-10 reps @ 2110

C. 0:30-0:50
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (115/85)
20 Pull-Ups
20 Burpees

D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch