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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

Health and Fitness
A.Three sets of:
A1. Dumbbell Bench Press x 8-10 reps @ 2011, Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010, Rest 45 seconds
A3. GHD Sit up x 15-20 reps, Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Cal Assault Bike
10 Burpees

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Classic:
A.Four sets of:
A1. Bench Press x 4-6 reps, Suggested Loading – 3-5 70%, 75%, 80%, 85%, Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010, Rest 45 seconds
A3. GHD Sit up x 15-20 reps, Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Cal Assault Bike
10 Burpees

C. Mobility = Foam Roll