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Warmup: Jog 200m, 50x Jumping jacks, 40x Sit-ups, 30x Push-ups, 15x Squat jumps
Pre-mobility: Partner T-spine hanging from Rig 2x30s

Health and Fitness
0:10-0:35
A. Four sets of:
A1. Pull ups x 4-8 reps, Rest 60 seconds
A2. DB Front Foot Elevated Split Squat x 8 reps each (place front foot on a 45# plate and back foot on the floor), Rest 60 seconds
A3. Front Plank x 45-60 seconds (to up the challenge do this with you hands on the rings, Rest 45 seconds

0:30-0:50
B. Every 4 min X 6 sets:
Sled Drag X 100m (50m out and back)
Russian KBS X 30s for Max reps

Classic
0:10-0:25
A. Every 3 min X 12 minutes (4 sets), complete:
Pull ups X max reps (try to aim for a minimum of 6 on each set, band up today if needed)
Immediately followed by 45-60s Plank on Rings

0:25-0:50
B. Every 4 min X 6 sets:
Sled Drag X 100m (50m out and back) (95/65)
Russian KBS X 30s for Max reps (70/55)

C. Mobility: Foam Roll Everything