Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility:Partner hanging T-spine 2x30s each
Health and Fitness
A. Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps
B. “Power Hungry”
For max calories:
3 Minutes of Assault Bike
Rest 4 minutes until the running clock reaches 7:00, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 KBS
Classic:
A. Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps
B. “Power Hungry”
For max calories:
3 Minutes of Assault Bike
Rest 4 minutes until the running clock reaches 7:00, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 KBS (55/35)
C. Mobility: Foam Roll