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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
0:10-0:30
A.Three sets of:
Push Press x 6-8 reps
Rest 45 seconds
MB Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.

“Fran”

21-15-9
Thrusters
Pull ups
*Scale appropriately that this takes no longer than 6mins

Classic:

0:10- 0:30
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps – Suggested Loading 70%, 75%, 80%, 82%, 85%

Rest 20s

MB Hamstring Curls x 12 @ 2111

B. 0:30-0:45

“Fran”
21-15-9
Thrusters
Pull ups

0:50-1:00

D. Mobility = 5 point upper with band