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