Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: Alternating spiderman x 10each, Pigeon x 90s each

Health and Fitness
A. Three sets of:
A1. Back Squat x 8 reps, Rest 45 seconds
A2. Dumbbell Bench Press x 8-10 reps @ 2011, Rest 45 seconds
A3. Reverse Snow Angels x 20 reps (slow & controlled), Rest 45 seconds

B. Three rounds for time of:
Row 500 Meters
20 Goblet Squats (heavy)
Classic:
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B. Three rounds for time of:
Row 500 Meters
12 Front Squats (60% of Front Squat)
12 Toes to Bar
C. Mobility = Foam Roll