imageWarm up: Easy jog around block
Pre-mobility: Seated with barbell slightly above knees (focus on staying upright)

Health and Fitness
A. Four sets of:
A1. Back Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Dumbbell External Rotation x 8-10 reps @ 2020, Rest 60 seconds

B. E2M x10sets (20min)
Alt DB Ground to overhead x 8
100m Run

Classic:
A.Five sets of:
A1. Back Squat x 3-5 reps @ 30X1, Rest 60 seconds,
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2020, Rest 60 seconds
B. E2M x10sets (20min)
Alt DB Ground to overhead x 8 (55/35)
100m Run

C. Mobility: 5 point lower body on wall