Warm up: 

1 minute of: easy row, active Samson

45 seconds: medium row, active spridermans

30seconds: fast row, push up to down dog

Health and Fitness/ Classic:

A. Five sets of:

Strict Press x 3-5 reps – Suggested loading: 70%, 75%, 80%, 85%, 85-88%

Health option: Seated DB Strict Press x 4-5 reps

(sit on a bench without back support and press the DB from shoulder to overhead)

Rest 2-3 minutes


E2MOM complete 2 TGU each x 6 (12min)

C. Against a 7-minute running clock, complete:

500 Meter Row

Then AMRAP in remaining time of:

5 Single Arm DB S2OH each arm (55/35 lbs)

10 Box Jump-Overs

D. Mobility: Barbell smash quads and shoulders