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0:00-0:10: Warmup: Pizza game x 5 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: Anterior compartment smash
Health and Fitness
A.Three sets of:
A1. Push Press x 6-8 reps, Rest 60 seconds
A2. DB RDL x 10 reps @ 2011, Rest 60 seconds
A3. Double-Under Practice x 60 seconds, Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:
10 Dumbbell S2OH
10 Box Step-Overs
0.5 mile Assault
Classic:
A. Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2 reps (build to a heavy double)

B. From Invictus
In teams of two, alternate sets to complete four each of (or 1:1 work:rest):
10 S2OH
10 Box Jump Overs
0.5 mile assault

Choose weight that is challenging for partners to move without rest through the ten reps.

C. 3 sets:
C1. DB RDL x 10 reps @ 2111, rest 10s
C2. Banded Face Pulls x 15 @2011, rest 10s

D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch