Warm up: Pizza game (5 burpees every time your ab mat hits the floor)Pre-mobility: Banded hamstring 2 x 45s each side
Health and Fitness:
A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. For time:
Assault Bike 2.0 miles
40 Kettlebell Swings
20 Burpees
Row 1000 Meters
Classic:
A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 3 reps (build through to a heavy triple)
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B. For time:
Assault Bike 2.0 miles
40 Kettlebell Swings
20 Burpees
Row 1000 Meters
C. Mobility = Pigeon, spider man, wall chest stretch