0:00-0:10
Warm up: Coach led dynamic warm up
Pre-Mobility: KB Bottom squat x 2 min
Health and Fitness
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps @ 30X1 (start at 60%)
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
*You will be alternating stations every two mins
B. Five rounds for time of:
12 Push Press
12 Kettlebell Swings
Classic:
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x4-6reps suggested loading – 65%, 70, 75, 77-80%
Station 2 – Strict Supinated-Grip Pull-Ups x 6 reps @ 21X0
(add weight if possible)
*You will be alternating stations every two mins
B.
Five rounds for time of:
12 Push Press (95/65)
24 Russian Kettlebell Swings (70/55)

C. Mobility = Overhead band mobility, Roll out Hamstrings and back