Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,
Health
A. Five sets of:
A1. Strict Dumbbell Shoulder Press x 8 reps @ 2111, Rest 60 seconds
A2. Bent-Over Barbell Row x 8 reps @ 2011, Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Kettlebell Swings
Classic:
A. Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps
Build over the course of the 10 sets to today’s heavy double.
Immediately followed by…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 sets to today’s heavy single.
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Handstand Push-Ups
20 Kettlebell Swings (55/35)
C. Mobility = Foam Roll