Warm up: PVC complex:
Agility Ladder: forward run (both feet touch in box), lateral runs (both sides), hops (inside and out of each box), single foot (inside/out of each box), left foot hops (in each box), right foot, burpee hops (hands outside box, jump with feet inside box)
Pre-mobility: 10 slow inchworms, 10 arms circles each front and back
Health and Fitness
A. Three sets of:
A1. Push Press x 4-6 reps, Rest 60 seconds
A2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011, Rest 60 seconds
B. For time:
21 Burpees
15 DB Thrusters
9 Pull-Ups
800 Meter Row
9 Pull-Ups
15 DB Thrusters
21 Burpees
Classic:
A. Five sets of:
Push Press x 3-5 suggested loading – 70%, 75%, 80%, 85+% Rest 2-3min between sets
B. For time:
21 Burpees
15 Thrusters
9 Pull-Ups
800 Meter Row
9 Pull-Ups
15 Thrusters
21 Burpees
C. Mobility = Alexander shoulder rolls