Warm up: Dynamic Warm-up led by coachPre-mobility: Foam roller t-spine
Health and Fitness

A. Every 2 minutes, for 16 minutes (4 sets each):

Station 1 – Deadlift x 3 reps 

Station 2 – Plank slow Knee Drives x 30 total (legs are moving 1s in each direction with a slight pause at the knee) 
B. EMOM x 20 mins

1 – Double unders x 50 reps or 75 single skips

2 – T2B x 10-15 or knee raises

3 – Calorie Row x 20/15 cals

4 – DB Thruster x 15 

*Scale reps at each station to ensure you complete under 45s*
Classic

A. Every 3 minutes, for 15 minutes:

Deadlift x 2 (builld, let mechanics and feel dictate load) 
B. EMOM x 20 mins

1 – Double unders x 50 reps

2 – T2B x 10-15 

3 – Calorie Row x 20/15 cals

4 – DB Thruster x 15 (2×35/25)

*Scale reps at each station to ensure you complete under 45s*

 

C. Mobility = Lacrosse ball smash everything