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0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk

Pre-mobility: Spider-Man x 60s each

Health and Fitness
A. 3 sets:
A1. KB Front Rack Walking lunges x20 steps, rest 45s
A2. Banded Seated Rows x 20 @21X1, rest 45s
A3. Plank x 45-60s, rest 45s
B. 2 km Row
Every 2mins complete 5-8 Wallball
Classic:
A. Front rack walking lunges
3×20 steps, ascending in weight
*Try to get athletes in teams of 3-4, switching after each working set or rest 2 min at least between sets
B. 2 km Row
Every 2mins complete 5-8 UB Wallball (advanced use 30/20lbs)

C. 3 sets:
C1. Banded Seated Rows x 20 @ 21X1, rest 30s
C2. Plank x 60s, rest 30s

D. Mobility