Warmup: Pizza game – 5 burpees when your Ab mat hits the floor
Pre-mobility:
x 20 Lunge reach and twist
x 12 Squat mobility
Classic
A. Buy in: 1000m Row
Then 4 rounds for time:
10 Front Squats (Beg- 75/55, Int – 95/75, adv – 115/85) (H&F goblet squats)
15 Pull ups
15 Box Jumps
10 Overhead Squats (coaches – change to front squat if the mobility is limited or if an over head Squat has never been done before)
15 Shoulder to Overhead (H&F- KB S2OH)
Buy out:
500m Row