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0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: Overhead rib mobilization

Health and Fitness
0:10-0:30
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Seated DB Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 or Negatives x 3-4 reps @31X1 X=step back to chin above bar
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

C. 0:30-0:50
three rounds for time of:
Row 250 Meters
10 Pullups or Rows
15 Wall Ball Shots (20/14 lbs)

Classic

0:10-0:30
A. Weighted Pull up 1-1-1-1 (build to a heavy single), rest 2 min between sets

B.0:30-0:50
five rounds for time of:
Row 250 Meters
12 Pull ups
15 Wall Ball Shots (20/14 lbs)

D. 0:50-1:00

Mobility: 5 point overhead mobilization with band, Couch stretch