image

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: 10 Inch worms with 3 second pause in hamstring stretch

Health and Fitness
A. 100 double unders
50 K2E
400m run
60 Burpees
40 air squats
500m row
60 MB Slams
30 hspu (scale appropriately)
400m run
Classic:

A.100 double unders
50 K2E
400m run
60 Burpees
40 Air squat
500m row
60 MB Slams
30 hspu (scale appropriately)
400m run
D. Mobility = T-spine smash, banded bully