14595594_1130006283720180_588657078995133751_nWarm up: 4 sets: 60s Row, 20 Plank knee drives (slow), 10 air squats

Pre-Mobility: hanging t-spine with partner

Health and Fitness: 

0:10-0:30
A. 3 sets:
A1. Front Squats x 6-8 reps, rest 45ss
A2. Pull ups x 6-8 (3-5 negatives if needed), rest 45s
A3. Hanging L-sit or knee raise sit x 20-30s

B. 0:30-0:50

8 min EMOM:
Min 1: 10-15 push ups
Min 2: 30 double unders + As many reps of DB or KB lunge in remaining time

Classic: 

A. 0:10-0:30
A. 4 sets
Overhead squats

6 reps – build to a heavy 6 reps, let mechanics and feel dictate load
*2 mins rest between sets


B. 0:30-0:50

8 min EMOM:
Min 1: 10 ring dips
Min 2: 30 double unders + As many reps of DB or KB lunge (2×35/25#)

C. 3 sets:
Weighted pull ups x 3 reps (build to a heavy)

then:

D. 3 sets of Max Hanging L-Sit, rest 2 min between sets

 

Mobility: Foam Roll