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Health and Fitness
A. Warm Up: 500m row + CFW Warm up x2
Pre:Mobility: Bottom Squat hold for 90sec
B. 4 sets of:
B1 Front Squats 6-8 reps, 60sec rest
B2 Negatives OR Ring rows 10-12, 60 sec rest

C. “The Gobler”
In teams of 3
200m Farmers carry
100 Second Plank Hold
100 Kettlebell swings, 1 pood
100 steps Walking Lunge
100 Knees to elbows
Run 400m
100 Push press, 45 pounds
100 Sit ups
100 Wall ball shots, 20 pound ball
100 Burpees
Run 400m

Classic
A. Same Warm up
B. Front Squat x3-5reps @ 70%, 75%, 80%, 85+%
C. 3 sets max strict PLU, 2min rest in between

D. “The Gobler”
In teams of 2
200m Buddy Carry (change as needed) or Farmers Carry
100 Second Plank Hold Together
100 Kettlebell swings (partition as needed)
100 steps Walking Lunge (partition as needed)
100 Knees to elbows (partition as needed)
Run 400m (as a team)
100 Push press, 45 pounds (partition as needed)
100 Sit ups (partition as needed)
100 Wall ball shots, (partition as needed)
100 Burpees (partition as needed)
Run 400m