Warm up: Dynamic Warm upmobility: Spiderman and pigeon
Health and Fitness
A.Three sets of:
A1. Back Squat x 10 reps @ 20X1, Rest 90 seconds
A2. Supine Medicine Ball Leg Curls x 12 reps @ 2010, Rest 90 seconds
A3. Reverse Snow Angels x 20 reps @ 3030, Rest 90 seconds
B. From Invictus
Complete as many rounds and reps as possible in 15 minutes of:
10 Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
Classic
A. Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
B. From Invictus
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)
D. Mobility: 5 point overhead mobilization with band, Couch stretch