Mobilize, then:
Warm-Up Flow
Every 5 minutes, for 15 minutes (3 sets):
25/20 Calories of Assualt Bike
500/400 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Strict Press
Take 12-15 minutes to find your new 1-RM Strict Press
7 Minute AMRAP
As many rounds and reps as possible in 7 minutes of:
7 Burpees to 6″ target
7 Kettlebell Swings 55/35
7 Box Jumps (24/20″; step down – no rebounding)
Upper Body Finisher
In 2 minutes, complete as many reps as possible of:
45/33 lbs Barbell Skull Crushers
Three sets of: (Time permitting)
Elevated Glute Bridge x 12-15 reps @ 3012 (place feet on a bench)
Rest 45 seconds
Ab Wheel Roll-Outs x 12-15 reps
Rest 45 seconds
Calf Raises x 30 reps
Rest 45 seconds