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0:00-0:10 Warm up: Dynamic Warm-up led by coach

Pre-mobility: Partner hanging T-spine

Health and Fitness
0:10-0:30
A. From Invictus:
Every 2 minutes, for 12 minutes:
Station 1 – Supinated-Grip Strict Pull-Ups x 3-8 reps
Station 2 – L-Sit Hold x 30 seconds accumulated time or hanging knee raise hold x 30s
Station 3 – Handstand Hold x 30-45s

B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Classic
0:10-0:30
A. From Invictus:
Every 2 minutes, for 12 minutes:
Station 1 – Rope Climb x 2 ascents (sub in lying to standing rope pulls)
Station 2 – L-Sit Hold x 30 seconds accumulated time
Station 3 – Handstand Walk x 30-40 ft (sub in walk to wall, partner assisted or handstand wall walks x 3)

B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
10 T2B
400 Meter Run

C. 0:30-0:50

D. Mobility = Lacrosse ball smash everything