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: pigeon and superman – 90s each

Health and Fitness
A.Three sets of:
A1. Dumbbell Bench Press x 8-10 reps @ 2011, Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010, Rest 45 seconds
A3. GHD Sit up x 15-20 reps, Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Cal Assault Bike
10 Burpees

Classic:
A.Three sets of:
A1. Push Press x 8 reps, Suggested Loading – 70%, Rest 45 seconds
A2. Romanian Deadlift x 10 reps @ 3010, Rest 45 seconds
A3. GHD Sit up x 15-20 reps, Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Cal Assault Bike
10 Burpees

C. Mobility = Foam Roll