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Warm up: Dynamic Warm up
mobility: Bottom Squat with Barbell just above knees x 90s

Health and Fitness
A. Four sets of:
A1. Back Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Ring Rows x 8-10 reps @ 2111, Rest 60 seconds
B. AMRAP in 6 mins:
10 Box step overs
15 Push ups
20 Wall ball
30 Double unders or 60 singles
Rest 4 mins then repeat
Classic
A. Four sets of:
A1. Back Squat x 4-6reps @ 20X1, Rest 90 seconds – Suggested Loading 65%, 70, 75, 77-80%
A2. Single-Arm Dumbbell Row x 8-10 reps each @ 2111, Rest 90 seconds

B. AMRAP in 6 mins:
10 Box jump or step overs
15 Push ups
20 Wall ball
30 Double unders or 60 singles
Rest 4 mins then repeat
D. Mobility: 5 point overhead mobilization with band, Couch stretch