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Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps)
10 Arm circles, 10 chest pops, 10 PVC pass throughs
Mobilty: S

Health and Fitness
A. 0:10-0:20
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (55/35 x2 KBs in each hand)

B. 0:20-0:40
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 6-8 reps

C. 0:40-0:50
Assault Bike
8 rounds of – 10 seconds on 20 seconds off

Classic:
A. 0:10-0:20
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (55/35 x2 KBs in each hand)

B. 0:20-0:40
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6reps
Set 1 – 65%
Set 2 – 70%
Set 3 – 75%
Set 4 – 77-80%
Set 5 – 10 reps @70%

C. 0:40-0:50
Assault Bike
8 rounds of – 20 seconds on 10 seconds off

D. 0:50-1:00
Mobility of choice