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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. Every 3 mins X Five sets
Walking Lunges with DB’s x 20 steps
(weights should be heavy – a challenge to finish all 20 steps)

B. EMOM X 6 (12min) complete:
Min 1 – Push-Ups x 15-20 reps @ 20X1 or 5-10 Handstand Push ups
Min 2 – Strict PLU X 5-10
C. 50 Alternating DB Snatch For time
Classic:
A. Every 3 mins X Five sets
Walking Lunges with Axel Bar in front rack x 20 steps
(weights should be heavy – a challenge to finish all 20 steps)

B. EMOM X 6 (12min) complete:
Min 1 – Push-Ups x 15-20 reps @ 20X1 or 5-10 Handstand Push ups
Min 2 – Strict PLU X 5-10
C. 60 Alt DB Snatch for time (55/35)
D. Mobility = Foam Roll