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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:
A1. Back Squat x 4-6 reps, Rest 60 seconds
A2. DB Bent over Row x 8 reps each @ 2011, Rest 60 seconds

B. Partner up and get an assault bike

Complete for three separate times:
3 miles
REst while your partner is riding
2 miles
Rest while your partner is riding
1 mile

Classic:

0:10- 0:50
A. 4 sets:
A1. Back Squat X 3 reps across @ 80-85%, rest 60s
A2. DB Bent over row X 10 each arm @21X1, rest 60s

B. Partner up and get an assault bike
Complete for three separate times:
3 miles
REst while your partner is riding
2 miles
Rest while your partner is riding
1 mile
0:50-1:00

D. Mobility = 5 point upper with band