Warmup: Pizza game x 5 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Anterior compartment smash
Health and Fitness/Classic:
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Bench Press x 3 reps – build to “today’s” heavy 3 reps
Station 2 – Dual KB Front Rack Split Squat x 8 each side @2111
B. 21-15-9
Sumo Deadlift High pull (KB for H&F)
Toes to bar or knee raises
C. Optional 3 sets:
60s plank
Rest 60s
D. Mobility: 5 point overhead mobilization with band, Couch stretch