#TBT

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. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – GHD ait-ups x 10-12 reps @ 3010

B. For max reps/calories:
90 seconds of Rowing for cals
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing for cals
Classic:
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load, Let mechanics and feel dictate load. For the first 3-4 sets, pause for 2 seconds in the receiving position.

B. For max reps/calories:
90 seconds of Rowing for Cals
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing for Cals
D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch