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Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Super front rack, PVC pass thru

Health and Fitness
A. Four sets of:
A1. Halting Front Squats x 6-8 reps (pause 2s in the bottom), rest 45s
A2. Pallof Press x 10 each (pause 2s on extension), rest 45s
A3. Plank with hand on rings x 30s, rest 45s
B.
Buy in:
100 Double unders
—-
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
Classic:
A. Four sets of:
A1. Halting Front Squats x 6-8 reps (pause 2s in the bottom), rest 45s
A2. Pallof Press x 10 each (pause 2s on extension), rest 45s
A3. Plank with hand on rings x 30s, rest 45s
B.Buy in:
100 Double unders
—-
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
C. Mobility: Barbell smash quads