Warm up: Coach led dynamic warm up
Pre-Mobility: 10 slow inch worms, banded hamstring stretch

Health and Fitness:
A. Four sets of:
A1. Deadlift x 6 reps, Rest 2 minutes
A2. Dumbbell Shoulder Press x 6-8 reps (work toward a heavy 8 reps), Rest 2 minutes

B. For time:
Row 1000 Meters
60 Alternating Reverse Lunges (no weight added)
30 L-Seated Dumbbell Presses
Classic:
A.Four sets of:
A1. Deadlift x 6 reps, Rest 2 minutes
A2. Dumbbell Shoulder Press x 6-8 reps (work toward a heavy 8 reps), Rest 2 minutes

B. For time:
Row 1000 Meters
60 alternating Reverse lunges (no added weight)
30 Handstand Push-Ups (advanced do Strict) or L-seated DB Press

C. Mobility: Foam Roll