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

A. Five sets of:

Strict Press x 3-4 reps

Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 16 minutes of:

Row 400 Meters

15 Dumbbell Push Presses

10 Strict Pull-Ups
Classic: 

A. Five sets of:

Strict Press x 3-4 reps

Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 16 minutes of:

Row 400 Meters

20 Push Presses (95/65 lbs)

10 Pull-Ups

C. Mobility = Foam Roll