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0:00-0:10 Warm up: Jog 400m. 20x Jumping jacks, 20x Sit-ups, 10x Push-ups, 10x Squat jumps, 20 jumping jacks
Pre-mobility: overhead rib mobilization

Health and Fitness
0:10-0:30
A.Three sets of:
Push Press x 6-8 reps, Rest 45 seconds
Single leg RDL x 10 reps each @ 2011, Rest 45 seconds
Partnered Leg Tosses x 15-20 reps, Rest 45 seconds

B. 3 rounds for time:
400m Run
20 KBS
15 KD Push Press
rest 1 min

Classic:

0:10- 0:30
A.Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Push Press x 4-6 reps (pause for 1s in front rack)
Station 2 – single Leg DB RDL x 10 each leg @2011

0:30-0:45
B. 4 rounds for time:
400m Run
15 Hang power Cleans
15 S2OH (95/65) – Advanced use 115/85)
D. Mobility = 5 point upper with band