Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch wormPre-mobilty: shoulder opener on bench

Health and Fitness

A. Four sets of:

A1. Bench Press x 6-8 reps, Rest 20 seconds
A2. Push ups x 10-15 
A3. 45-60 second Side Plank each side, Rest 90 seconds
B. “WOWWSSERS”

For time

Row 1000m

5x Strict Pull-ups

10x KB swings (72#)

15x Box jumps

20x Burpees

25x Wallball

30x MB Slams

40x KB snatch (53#)

40x 40x Squats

 

Classic: 
A.Four sets of:

A1. Bench Press x 4-6 reps – suggested loading 60%, 65%, 70%, 75-77%, Rest 20 seconds

A2. Push ups x 10-15 UB

A3. 45-60 second Side Plank each side, Rest 90 seconds
 B. “WOWWSSERS”

For time

Row 1000m

5x Muscle ups or 5 chest to ring PLU + 5 Ring dips or 20 Strict Pull-ups

10x KB S2OH (55/35) 10 each arm

15x Box jumps

20x Burpees

25x Wallball

30x MB Slams

40x KB snatch (55/35#)

40x KB Squats 
C. Mobility = Yoga moves: cat/cow, up/downward dog, camel, plow