0:00- 0:10 Warm up: Dynamic Warm up
Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg
Health and Fitness

0:10-0:35

A. Three sets of:

A1. Back Squat x 4-6 reps @ 20×1, Rest 60 seconds

A2. Dumbbell Bench Press x 10 reps @ 2011, Rest 60 seconds

A3. V-Ups x 20 reps, Rest 60 seconds

0:35-0:50

B. Spring Fling 2016 Event 2 

* If you are unable to partner up then do P1’s work

Assaulted by Burpees

12min cap

P1 – 20 cals

     10 Burpees

P2 – 18 cals

       9 Burpees

p1 – 16 cals

       8 Burpees

P2 – 14 cals

        7 Burpees

P1 – 12 cals

        6 Burpees

P2 – 10 cals

        5 Burpees

P1 – 8 cals

      4 Burpees

P2 – 6 cals

       3 Burpees

P1 – 4 cals

      2 Burpees

P2 – 2 cals

      1 Burpee

Classic

0:10-0:35

A. Back Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 4 reps @ 90+%

Rest 2 minutes between sets..
0:35-0:50

B. Spring Fling 2016 Event 2

* If you are unable to partner up then do P1’s work

Assaulted by Burpees

12min cap

P1 – 20 cals

     10 Burpees

P2 – 18 cals

       9 Burpees

p1 – 16 cals

       8 Burpees

P2 – 14 cals

        7 Burpees

P1 – 12 cals

        6 Burpees

P2 – 10 cals

        5 Burpees

P1 – 8 cals

      4 Burpees

P2 – 6 cals

       3 Burpees

P1 – 4 cals

      2 Burpees

P2 – 2 cals

      1 Burpee

0:50-1:00

C. Mobility: 5 point overhead mobilization with band, Couch stretch