0:00-0:10: Warmup: Pizza game x 5 mins (5 burpees every time your ab mat hits the ground)
Pre-mobility: dynamic stretching of coaches choice

Health and Fitness
A. A. Every 4 minutes for 4 sets complete:
1 rope climb
10 alternating Step ups

*Please choose modifications appropriately. Use this as a skill practice session and NOT FOR speed or time.

B. For time:
21-18-15-12-9-6-3 Repetitions of:
Assault Bike (Calories)
Thrusters #95/65

Classic:
A. Every 4 minutes for 4 sets complete:
1 rope climb
10 alternating Pistol squats

*Please choose modifications appropriately. Use this as a skill practice session and NOT FOR speed or time.

B. For time:
21-18-15-12-9-6-3 Repetitions of:
Assault Bike (Calories)
Thrusters #95/65
D. 0:50-1:00
Mobility: 5 point overhead mobilization with band, Couch stretch