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Warm up: 5 min assault ride, Dynamic Warm up led by coach

Health and Fitness
A.0:20-0:50

A. Four sets of:

Back Squat x 3-5 reps @2011, Rest 60 seconds
Push up position Plank Hold x 60 seconds, Rest 60 seconds

B. From Invictus
Five rounds for time of:
Dumbbell Complex* x 5 reps
Rest 1 min
*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push press x 2 reps

D. Mobility of choice
Classic:
A. Four sets of:

Back Squat x 3-5 reps @2011, Rest 60 seconds
Push up position Plank Hold x 60 seconds, Rest 60 seconds

B. From Invictus
Five rounds for time of:
Dumbbell Complex* x 5 reps
Rest 1 min

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps