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0:00-0:10

Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each

Pre-Mobility: Couch x 1 min each

Health and Fitness:
0:10-0:35
A. Three rounds of:
A1. Front Squat x 8 reps @ 3011, Rest 60 seconds
A2. Alternating Dumbbell Bench Press x 8-10 reps @ 2011, Rest 60 seconds
A3. V-Ups x 20 reps, Rest 60 seconds

B. 0:35-0:50
AMRAP in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (55/35)

Classic:

A. 0:10-0:0:30
A. Four rounds of:
A1. Front Squat x 8 reps @ 3011, Rest 60 seconds
A2. Alternating Dumbbell Bench Press x 8-10 reps @ 2011, Rest 60 seconds
A3. V-Ups x 20 reps, Rest 60 seconds

B. 0:30-0:45
AMRAP in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (55/35)

0:45-1:00
Mobility: Foam Roll, Pigeon, spider man