Warm up: Dynamic Warm up
mobility: Posterior chain Smash and floss x 90s each side
Health and Fitness

A. From Invictus

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 1000 Meters

6 Toes to Bar

9 Pull-Ups

12 Push-Ups or L-Seated DB Presses
Classic

A. From Invictus

Every 10 minutes, for 40 minutes (4 sets) for times:

Row 1000 Meters

9 Toes to Bar

12 Chest-to-Bar Pull-Ups

15 Strict Handstand Push-Ups
D. Mobility: 5 point overhead mobilization with band, Couch stretch