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0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each direction
Pre-mobility: Bottom Squat hold with Barbell

Health:
A. Every 3 minutes, for 18 minutes (6 sets) complete the BB Complex Below:
From the Rack:
Front Squat x 6 reps
Push Jerk x 6 Reps
Bent over Row x 6 reps
Build over the 6 sets

B. 5km Row
Classic:
A. 0:10-0:30
Every 3 minutes, for 18 minutes (6 sets) complete the BB Complex Below:
From the Rack:
Front Squat x 6 reps
Push Jerk x 6 Reps
Bent over Row x 6 reps
Build over the 6 sets

B. 5 km Row