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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.Four sets of:
Sumo Deadlifts x 6-8 reps
Rest 45 seconds
Single arm L-sit Shoulder Press x 8 reps each @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Every 2 mins X 6 sets

100m Sprint (run out 100m, walk back)

Classic:

0:20- 0:50
A. EMOM for 30 minutes (10 Rounds):
Minute 1: 6-8 Sumo Deadlifts @60% conventional deadlift (these are not high pulls, just deadlift)
Minute 2: 8-10 T2B
Minute 3: 100m sprint (50m out and back)

0:50-1:00

D. Mobility = 5 point upper with band