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Warmup: 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. Back Squat x 6-8 @ 20X1, rest 45s
A2. Goat bag swings x 10 @3111, rest 45s
A3. Paloff Press x 12 each side, rest 45s

B. Bupee Madness
Min 1 – 6 burpees
Min 2 – 7 burpees
Min 3- 8 Burpees
*Continue up the ladder and adding burpees till you cannot complete all your burpees within the minute.

Classic:
A. Every 2 min x 5 sets (10min)
Back Squat x 5 @70-75%

B. 3 sets
B1. Romanian Deadlift x 8 @ 50-555 back squat, rest 45s
B2. Paloff Press x 12 each side, rest 45s

C. Bupee Madness
Min 1 – 6 burpees
Min 2 – 7 burpees
Min 3- 8 Burpees
*Continue up the ladder and adding burpees till you cannot complete all your burpees within the minute.

D. Mobility = T-spine smash, banded bully