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0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk
Pre-mobility: Barbell bottom squat x 2 min, Alternating spider man x 10 reps (5 each, hold 3 sec on each side on each rep)

Health and Fitness
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Push Press x 4-6 reps (Pause 1s in Front rack) Station 2

Ring Rows x 8-10 reps @ 2111

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B. Complete as many rounds and reps as possible in 15 minutes of:
KBS x 20
100 Meter Run or 4 rig length sprints
Burpee Pull-Ups x 10 reps
100 Meter Run or 4 rig length sprints

Classic:
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Push Press x 3-5 reps – Suggested Loading: 70%, 75%, 80%, 85%
Station 2 – Weighted Pull ups x 2-4 reps (build to something heavy)

B. Complete as many rounds and reps as possible in 15 minutes of:
KBS x 20 (55/35)
100 Meter Run or 4 rig length sprints
Burpee Pull-Ups x 10 reps
100 Meter Run or 4 rig length sprints

D. Mobility = Foam Roll Legs