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 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 10 reps @21X1
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B. For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
120 Double or 175 single unders
Classic:
A. From Invictus
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
B.For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
120 Double-Unders
C. Mobility: Foam Roll