Warm-up: 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, 12 rep squat mobility

Health and Fitness
A. Four sets of:
A1. Front Squat x 10-12reps @1211, Rest 2min
During rest work on mobility

B. Three Sets:
B1. Weighted Sit up, Rest 45 seconds
B2. Superman x 45-60 seconds, Rest 45 seconds

B. 3 rounds for time of:
10 Dumbbell alternating Lunges (5 each)
10 S2OH
10 Burpees

A. Four sets of:
Pause Front Squat x 6-8 reps (pause 2s in bottom)
Rest 3 minutes

B. Three Sets:
B1. GHD Sit up x 8-10 reps, rest 60s
B2. GHD Back Extension x 8-10reps @1112, rest 60s

C. 4 rounds for time of:
10 Alternating Axle bar Lunges (in front rack, 5 each)
10 Axle S2OH
10 Burpees

C. Mobility = Lacrosse ball smash glutes, barbell quad smash.