img_1664

0:00-0:10
Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good mornings
Pre-Mobility: Anterior chain smash
Health and Fitness:
0:10-0:30
A. 3 sets:
A1. Bench Press x 6-8 reps, rest 45ss
A2. Ring Row x 10 reps, rest 45s
A3. Slow Plank knee drives x 20-30 reps (these are like mountain climbers but are done slowly)

B. 0:30-0:50
From Invictus
Every minute, on the minute, for 15 minutes:
Minute 1 – Assault Bike x 15/10 cals
Minute 2 – Push ups x 15/10 reps
Minute 3 – Double-Unders x 40 reps or 60 single skips

Classic:
A. 0:10-0:30
A. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps – suggested loading: 70%, 75%, 78%, 80%, 82-85%
*goal is to find a heavy 5 reps for today*

B. 0:30-0:45
From Invictus
Every minute, on the minute, for 15 minutes:
Minute 1 – Assault Bike x 15/10cals
Minute 2 – Handstand Push ups x 10 reps
Minute 3 – Double-Unders x 40 reps

C. 0:45-0:55
3 sets:
C1. Band face pulls x 20 reps, rest 30s
C2. DB Bicep Curls x 10 @2010, rest 30s

D. Mobility: Foam Roll