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Health and Fitness
A.0:10-0:25

Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Plank x 60-90 seconds
Rest 60-90 seconds

B. 0:25-0:35

Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Strict Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell S2OH x 10 reps

Rest two minutes and then repeat.

D. Mobility of choice
Classic:
A. 0:10-0:25

Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Plank x 60-90 seconds
Rest 60-90 seconds

B. 0:25-0:35

Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Strict Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell S2OH X 10 reps

Rest two minutes and then repeat.