Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Overhead rib mobilization on Foam roller
Health and Fitness

A. Four sets of:

A1. Front Squat x 6-8 reps (increase from last week) @21X1, Rest 45 seconds

A2. Paloff Press x 15 each, Rest 45 seconds

B. 8 minute Clock, 

Complete 6 rounds of:

12 kb swings 53/35lb

12 Abmat Situps

In the remaining time,

Row – max cals

*Score = cals rowed
Classic:

A1. Front Squat 1×8 @50%, 1×5 @60%, 1×3 @70%, 1×4 @70-80%

A2 Paloff Press x 15 each

B. 8 minute Clock, 

Complete 6 rounds of:

12 kb swings 53/35lb

12 Abmat Situps

In the remaining time,

Row – max cals

*Score = cals rowed
C. Optional 3 sets

Choose weights for quality:

10 Split squats on each leg

10 Single arm DB rows @2011