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Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Super front rack, PVC pass thru

Health and Fitness
A. Four sets of:
A1. Halting Front Squats x 6-8 reps (pause 2s in the bottom), rest 45s
A2. Pallof Press x 10 each (pause 2s on extension), rest 45s
A3. Plank with hand on rings x 30s, rest 45s
B.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
In the remaining time complete AMRAP of:
20 Wall Ball Shots
10 Mountain Climbers
5 Push-Ups
Classic:
A. Four sets of:
A1. Halting Front Squats x 6-8 reps (pause 2s in the bottom), rest 45s
A2. Pallof Press x 10 each (pause 2s on extension), rest 45s
A3. Plank with hand on rings x 30s, rest 45s
B.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
In the remaining time complete AMRAP of:
40 Wall Ball Shots
30 Double unders or 60 singles
20 Push ups
C. Mobility: Barbell smash quads