Warm-up: Start with an easy jog around block then: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: pigeon and superman – 90s each

Health and Fitness
Every 10 minutes, for 40 minutes (4 sets):
500 Meter Row
400 Meter Run
30/20 Push-Ups

Classic
Every 10 minutes, for 40 minutes (4 sets):
500 Meter Row
400 Meter Run
30/20 Push-Ups

Mobility: Anterior compartment smash with lacrosse ball, foam roll quads and calves