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: Spiderman stretch x 90s each side

Health:
A. Every 2 minutes, for 10 minutes (5 sets):
20 DB o KB Walking Lunges

B. Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Chest Press x 6-8 reps
Minute 2 – Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C. For time:
40/30 Calories of Assault Bike
30 Dumbbell Thrusters

Classic:
A. Every 2 minutes, for 10 minutes (5 sets):
20 BB Overhead Walking Lunges (Adv. 115/85, Int/Beg, 95/65)

B. EMOM for 15 minutes:
Minute 1 – Dumbbell Chest Press x 6-8 reps
Minute 2 – Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps

C. For time:
40/30 Calories of Assault Bike
30 Thrusters (115/75 lbs)