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
B. TGU
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