Warmup: 200m Jog, 10 air squats, 30 chest pops, 20 forward arm circles, 5 inch worm push ups, 12 alt forward lunges, 20 reverse arm circles Pre-mobility: Anterior Should smash X 2 min each side 

Health and Fitness

0:10-0:35

A. Four sets of:

A1. DB Single Arm Chest Press (on flat bench) x 8-10 reps each, Rest 45 seconds

A2. Band Face Pulls x 20 reps @ 1111, Rest 45 seconds

A3. Weighted GHD Hip Extensions x 15 reps, Rest 45 seconds
0:30-0:50

B. “Monostructural Fun”

AMRAP In 10min

40/30 Calories of Assault Bike

200 Double Unders or singles 

400m Run

 

*The idea here is to get as far as possible in 10mins, if you finish before 10 is up then start back at the assault and see how far you can get. If you cannot get through the whole thing that is alright too. Good Luck.
Classic

0:10-0:30

A. Every 3 min X 15 minutes (5 sets), complete

Bench Press X 6 reps @70-80% (start at 70% and build throughout)

*take 5 min to build to your starting weight*
0:30-0:45

B. “Monostructural Fun”

AMRAP In 10min

40/30 Calories of Assault Bike

200 Double Unders or singles 

400m Run

 

*The idea here is to get as far as possible in 10mins, if you finish before 10 is up then start back at the assault and see how far you can get. If you cannot get through the whole thing that is alright too. Good Luck. 
0:45-0:55

C. Three sets of:

C1. Band Face Pulls x 20 reps @ 1111, Rest 30 seconds

C2. Weighted GHD Hip Extensions x 15 reps, Rest 30 seconds
D. Mobility: Overhead rib mobilization with single lacrosse ball X 3mins each side, ask your coach for specific mobilization for you if needed