Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Overhead rib mobilization
Health and Fitness
A. 3 sets of:
3-5 negatives followed by max set of ring rows
C.
From Invictus, For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders
Classic
A. Weighted Pull up 1-1-1-1 (build to a heavy single), rest 2 min between sets
B. Pull ups 3 x Max reps (make set 1 your best set, see how consistent or close to you can be), rest 2 min between sets
C. From Invictus, For time:
50/35 Calories of Assault Bike
100 Double-Unders
40/25 Calories of Assault Bike
80 Double-Unders
30/20 Calories of Assault Bike
60 Double-Unders
D.
Mobility: 5 point overhead mobilization with band, Couch stretch