imageWarmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,

Health and Fitness
A) 4 sets:
A1) Front squat X 6-8 reps @ 2010, rest 45s
A2) Low ring Planks X 30-45s, rest 45s
A3) Double under or skipping practice X 1min, rest 45s
C) From Invictus
For time:
40 Wall Ball
400 Meter Run
40 Burpees
400 Meter Run

Classic:
A) 4 sets:
Front Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*rest as needed between sets
B) 3 sets,
Low ring planks X 45-60s, rest 2min between each set
C) For time:
40 Wall Ball
400 Meter Run
40 Burpees
400 Meter Run

D. Mobility of choice