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0:00-0:10: Warmup: 3min row, 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows

Pre-mobility: banded hamstring x 60s each

Health and Fitness
0:10-0:50
A.Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups or 12 Ring Rows (get as horizontal as possible, make these very challenging)

Note times for each set, and add them for total working time.

Classic
0:10-0:30
A. Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (55/35)
12 Pull-Ups

Note times for each set, and add them for total working time. Aim for 4:30-600min of work. If this is not possible then make the change to reps or distances.

D. 0:50-1:00
Mobility: 5 point lower body on the wall