Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch wormPre-mobilty: Alternating spiderman x 10each, Pigeon x 90s each
Health and Fitness
A. Five sets of:
Strict Press x 3-4 reps
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 16 minutes of:
Row 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups
Classic:
A. Five sets of:
Strict Press x 3-4 reps
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 16 minutes of:
Row 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups
C. Mobility = Foam Roll