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0:00-0:10 Warm-up: 200m jog, Dynamic warm up and stretching decided and led by coach

Health and Fitness
A.

Every 2 minutes, for 18 minutes (3 sets each):
1 – Front Squat x 6 reps @ 32X1

2- push ups X 10-15 @1111

3– 45 Second Side Plank each side – rest 15 seconds between sides
C. Every 2 minutes for 10mins (5 sets): *Pick a number and weight that you will be able to finish each set around 60-75s at the most

10 DB Thrusters

10 Pull ups

Classic
A.

Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1

B. 3 sets: Low Ring push ups X 15 reps @1111, rest 90s

C. Every 2 minutes for 10mins (5 sets): *Pick a number and weight that you will be able to finish each set around 60-75s at the most

10 Thrusters

10 Pull ups

D. 0:55-1:00

Mobility: Coaches choice