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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
0:10-0:30
A. Four sets of:
A1. Press Press x 6-8 reps, Rest 45-60 seconds
A2. Band pull aparts x15 @ 2011, Rest 45-60 seconds
B. 0:30-0:40
For time:
Row 1000m
50 DB Shoulder to Overhead
*Choose a rowing distance and weight the you can complete this under 10min

Classic:

0:10- 0:30
A.4 sets:
Push press x 4-6 reps -suggested loading 65%, 70, 75, 77-80%, rest 2min
0:30-0:40
B. For time:
Row 1000m
50 Shoulder to Overhead (95/65, or a weight you can do 10 UB reps with)
*Choose a rowing distance and weight the you can complete this under 10min
0:40-0:50
C. Assistance if time:
GHD Back Extensions x 10-12 reps @2011, rest 60s
0:50-1:00
D. Mobility = 5 point upper with band