Warm up: Coach’s Choice Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness: 

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

Press X 5 reps (build)

Weighted hip bridge 10-12
B. For time:

21-18-15-12-9 

KBS (55/35, adv 70/55) 

75 Double unders between each set (100 singles)

*please make sure to choose load and rep scheme that will have this complete in under 8 mins*
C. Optional: 400m KB Farmers carry (around 2 buildings, use a load that you can carry at least 100m at a time
Classic: 

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

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

Hip Extension on GHD x 10-12 @2111
B. For time:

21-18-15-12-9 

KBS (55/35, adv 70/55) 

75 Double unders between each set

*chose load and rep scheme to be able to complete in 8min or less 
C. 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