0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min 
Health and Fitness

0:10 – 0:30

A.Three sets of:

A1. Back Squat x 4-6 reps @ 20X1, Rest 30 seconds

A2. V-ups x 15-20 reps, rest 60s 

 

0:30-0:45

B. EMOM for 14 minutes (7 sets):
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

 
Classic:
0:10-0:30

A. Four sets of:

A1. Back Squat x 3 reps, Rest 20 seconds – Suggested loading start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, rest 60s

A2. V-ups x 15-20 reps, rest 60s
0:30-0:45

B. EMOM for 14 minutes (7 sets):

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

C. Mobility = Foam Roll and smash out shoulders