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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
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges (alternating)
20/15 Slam Ball (use new MBalls please)
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Double unders
10 Wallball.

Classic
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges (alternating)
20/15 Slam Ball (use new MBalls please)
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Double unders
10 Wallball.
Mobility: Foam roll