Throwback CFR 10 years

Warm up: Dynamic Warm up

Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg

Health and Fitness

A. Four sets of:

A1. Deadlift x 6-8 reps @ 21X1, Rest 45s

A2. L-Seated DB press x 8-10 reps each arm @ 2010, Rest 45s

A3. GHD sit ups x 10-15 reps, Rest 45s

B. 5 rounds for total reps:

3 min AMRAP:

10 Box Steps 24/20

15 KB Swings (35/25)

30 Single Skips

rest 1 min between rounds

Classic

A. Four sets of:

A1. Deadlift x 10 reps @ 65-75% 1RM, touch and go (choose weight based off of mechanics and the ability to maintain those mechanics), Rest 30 seconds

A2. Handstand Push-Ups x Max Reps, Rest 30s

(no HSPUs? – perform an L-seated DB press with a weight that challenges you to get 8-10 reps)
A3. GHD sit ups x 10-15 reps, Rest 60s

B. 5 rounds for total reps:

3 min AMRAP:

10 Box Jumps/Steps 24/20

15 KB Swings (55/35)

30 Double Unders

rest 1 min between rounds, take over where you left off. Score is total reps completed

Mobility: LAX ball to hamstrings and glutes