0:00-0:10 Warm up: coach’s choicePre-mobility: overhead rib mobilization
Health and Fitness
0:10-0:30
A. Every 2 minutes, for 16 minutes 4 sets of:
Push Press x 6-8 reps, Rest 45 seconds
Single leg RDL x 10 reps each @ 2011, Rest 45 seconds
B. 3 rounds for time:
400m Run
20 KBS
15 KB Push Press
rest 1 min
Classic:
0:10- 0:30
A.Every 2 minutes, for 16 minutes 4 sets of:
Minute 1 – Push Press x 4-6 reps (pause for 1s in front rack)
Minute 2 – single Leg DB RDL x 10 each leg @2011
0:30-0:45
B. 4 rounds for time:
400m Run
15 Hang power Cleans
15 S2OH (95/65) – Advanced use 115/85)
D. Mobility = 5 point upper with band