0:00-0:10Warm up: coach’s choice

Pre-Mobility: Banded hamstring flossing on rig x 60s on each side
Health and Fitness: 

A. 0:10-0:30

Three sets of:

Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Weighted Sit-up x 10-12 reps (weight over head)

Rest 45 seconds

Single leg hip bridge x 15 reps each leg

Rest 45 seconds
B. 0:35-0:50

For time:

21-15-9

WB

Cal Row

Classic: 

0:15-0:55

A. Every 3 mins for 15 min (5 sets):

Bench Press X 3-5 reps, suggested loading 70%, 75%, 80%, 82%, 85%, rest 20s

GHD Sit-ups or Weighted Sit ups X 10 reps
B. For time:

21-15-9 

WB

Cal Row

Bonus: 400m KB Farmers carry (around 2 buildings, use a load that you can carry at least 100m at a time)
Mobility: Foam Roll, Pigeon, banded overhead