Throwback
CFR 10 years

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: shoulder opener on bench

Health and Fitness

A. Four sets of:

A1. Bench Press x 6-8 reps, Rest 20 seconds

A2. Push ups x 10-15

A3. 45-60 second Side Plank each side, Rest 90 seconds

B. “WOWWSSERS”

For time
Row 1000m
10x KB swings
15x Box jumps
20x Burpees
25x Wallball
30x MB Russian Twist
40x KB snatch (53#)
50x Air Squats

Classic:

A.Four sets of:

A1. Bench Press x 1-2 reps – Rest 20 seconds
B. 3 sets:
A2. Push ups x reps, no rest

A3. 45-60 second hollow hold, Rest 90 seconds

B. “WOWWSSERS”

For time
Row 1000m
10x KB swings (70/55#)
20x Box jumps
30x Burpees
40x Wallball
50x KB snatch- 25 each arm, can be broken up as needed (55/35)
60x Air Squats

C. Mobility = Yoga moves: cat/cow, up/downward dog, camel, plow