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0:00-0:10: Warmup: Pizza game x 5 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: Anterior compartment smash
Health and Fitness
A.A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Bench Press x 4-6 reps – build throughout
Station 2 – Dual KB Front Rack Split Squat x 8 each side @2111 (CHECK VIDEO)

B. 21-15-9
Sumo Deadlift High pull
Toes to bar or knee raises

Classic:
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Bench Press x 3 reps – build to “today’s” heavy 3 reps
Station 2 – Dual KB Front Rack Split Squat x 8 each side @2111 (CHECK VIDEO)

B. 21-15-9
Sumo Deadlift High pull
Toes to bar or knee raises

C. 3 sets:
60s plank with chest touches (perform these slowly while NOT allowing the hips to move)
Rest 60s

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