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Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Ankle mobilization sitting with BB on thighs

Health and Fitness
A. Four sets of:
A1. Single-Leg Box Step-Up (do not push up with back foot) x 8-10 reps each leg, Rest 60 seconds
A2. Pronated Grip Pull-Ups x 4-6 reps or appropriate mods, Rest 60 seconds
B. In teams of three:
one person working at a time complete 4 sets each of:
15-20cal assault bike
15-20 KBS
*start airbike as soon as partner is off and starts KBS

Classic:
A. Four sets of:
A1. Weighted Pull-Ups x 3-4 reps, Rest 60 seconds (sub in pull ups or appropriate mods)
A2. Weighted Pistols x 6 reps each leg, Rest 60 seconds (sub in non weighted pistols or single leg box step ups)
B.In teams of three:
one person working at a time complete 5 sets each of:
15-20cal assault bike
15-20 KBS
*start airbike as soon as partner is off and starts KBS

C. Mobility: Foam Roll