imageDynamic Warm-up: Card game warm up for 8 mins
Heart – air squat
Diamond – mountain climbers
Club – burpee with no push up
Spade – sit up
One person pulls out a card and all complete the exercise.

Pre-Mobility: Bottom squat with barbell above knees

Health and Fitness:
A. Four sets of:
A1. Front Squat x 6-8 reps @ 30X1, Rest 45 seconds
A2. Single-Arm Trap 3 Raise x 8-10 reps each arm @ 2110, Rest 45 seconds
A3. Double-Under Practice x 45-60 seconds, Rest 90 seconds

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Dumbbell or Barbell Thrusters
15 Box Jumps image

Classic:

A. Four sets of:
A1. Front Squat x 3-5 reps, Rest 10 seconds
A2. Tall Box Jumps x 1.1.1.1.1 (30/24) (rest 5-7 seconds between singles, ABSOLUTELY NO REBOUNDING, PLEASE STEP OFF NO JUMPING OFF!!!!!), Rest 3 minutes

B. For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65)
30 Double unders

C. Mobility: Alexandar shoulder rolls x 20 each