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