imageWarm up: Easy jog around block
Pre-mobility: x10 inch worm walks with no push up

Health and Fitness
A. Four sets of:
A1. DB Single leg Romanian Deadlifts x8-10 each @3111, Rest 45 seconds
A2. PartnerLeg tosses x 10-15 reps, Rest 45 seconds

B. OTM x 21min:
Min 1: Rope climbs or lying rope climbs (pull to standing)(1-3)
Min 2: Toes to bar or knee raises x 6-10 (try for UB)
Min 3: Suicide Sprints (0 to 5m and back, 10m and back, 15m and back, 20m and back, (if you can keep it under 45s then add 25m and back)

Classic:
A. Four sets of:
A1. DB Single leg Romanian Deadlifts x8-10 each @3111, Rest 45 seconds
A2. Partner Leg tosses x 15-20 reps, Rest 45 seconds
B. OTM x 21min:
Min 1: Rope climbs (1-3) – advanced athletes try for hands only
Min 2: Toes to bar x 6-10 (try for UB)
Min 3: Suicide Sprints (0 to 5m and back, 10m and back, 15m and back, 20m and back, (if you can keep it under 45s then add 25m and back)

C. Mobility: 5 point lower body on wall