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0:00-0:10: Warmup: 3 sets:100m jog, 10x Walking lunges, 10x PVC good mornings
10x Cossack lunges (see video)

Pre-mobility:
Couch stretch

Health and Fitness
0:10-0:50
A. 3 sets:
A1. Elbows to High Plank x 10 reps, Rest 45 seconds
A2. Ring Row x 8-10 reps @ 3111, Rest 45 seconds

B. From Invictus
In teams of two, with only one partner working at a time, complete four sets each for time of:

Row 500 Meters
20 Wall Ball Shots

Classic

0:10-0:40
A. From Invictus
Against a 4-minute running clock. complete:

Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:

B. 3 sets:
B1. Tempo push ups x 8-10 reps @1111, rest 45s (hands on rings to crank this one up)
B2. GHD Sit up x 12-15 reps, rest 45s

C. 0:50-1:00

Mobility: Shoulder Smashing