Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good morningsPre-Mobility: Anterior chain smash

Health and Fitness: 

A. 3 sets:

A1. Bench Press x 6-8 reps, rest 45ss

A2. Ring Row x 10 reps, rest 45s

A3. Slow Plank knee drives x 20-30 reps (these are like mountain climbers but are done slowly)
B.From Invictus

Every minute, on the minute, for 15 minutes:

Minute 1 – Assault Bike x 15/10 cals

Minute 2 – Push ups x 15/10 reps

Minute 3 – Double-Unders x 40 reps or 60 single skips
Classic: 

A. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps – suggested loading: 70%, 75%, 78%, 80%, 82-85%

*goal is to find a heavy 5 reps for today*

 

B. From Invictus

Every minute, on the minute, for 15 minutes:

Minute 1 – Assault Bike x 15/10cals

Minute 2 – Handstand Push ups x 10 reps (opt: Hand release)

Minute 3 – Double-Unders x 40 reps
C. 3 sets: 

C1. Band face pulls x 20 reps, rest 30s 

C2. DB Bicep Curls x 10 @2010, rest 30s 
D. Mobility: Foam Roll