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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: anterior compartment smash

Health and Fitness
A. 3 sets:
1-3 weighted PLU (hold DB in feet or legs) without dropping off the bar complete 3+ deadhang PLU
OR
3 sets 3-4 negatives
Rest 2-3min

B. Against a three-minute running clock, complete as many rounds and reps as possible of:
Push ups x 3 reps
Wallball x 6 reps
KBS x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Classic
A. 3 sets:
1-3 weighted PLU (hold DB in feet or legs) without dropping off the bar complete 3+ deadhang PLU
Rest 2-3min

B. Against a three-minute running clock, complete as many rounds and reps as possible of:
Push ups x 3 reps
Wallball x 6 reps
KBS x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Mobility: Foam roll