Warm up: 30 seconds of: jumping jacks, side lunges, active Spider-Man’s, Cossack squats, active Samson stretch, air squats
Health and Fitness
A. Four sets of:
A1. Strict Pull-Ups x 6-8 reps @ 2110, Rest 45 seconds
A2. Dumbbell Bench Press x 10-12 reps. Rest 45 seconds
B. Three rounds for time of:
20 Kettlebell Swings
15 Wall ball
400 Meter Row
Classic
A. Four sets of:
A1. Weighted Pull-Ups x 1-2 reps, Rest 30 seconds
A2. Strict Pull-Ups x Max reps, Rest 3 minutes
B. Three rounds for time of:
20 Kettlebell Swings
15 Wall ball
400 Meter Row
C. Mobility: Shoulder Smash (anterior and posterior), Banded hamstring stretch with inner and outer leg.