Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility:Partner hanging T-spine 2x30s each
Health and Fitness

A. Every 3 minutes, for 15 minutes (5 sets):

Strict Shoulder Press x 2-3 reps
B. “Power Hungry”

For max calories:

3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 KBS
Classic: 

A. Every 3 minutes, for 15 minutes (5 sets):

Strict Shoulder Press x 2-3 reps
B. “Power Hungry”

For max calories:

3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…
C. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 KBS (55/35)

C. Mobility: Foam Roll