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. Four sets of:

A1. 8 Bulgarian Split Squats (Left Leg) @ 30X1, Rest 45 seconds

A2. 8 Bulgarian Split Squats (Right Leg) @ 30X1, Rest 45 seconds

A3. 50-Meter Waiter’s Walk (Left Arm), Rest 45 seconds

A4. 50-Meter Waiter’s Walk (Right Arm), Rest 45 seconds
B. Three sets for times of:

Row 400 Meters

15 Dumbbell Thrusters (55/35 lbs)

Rest 3 minutes
Classic: 
A. Four sets of:

A1. 8 Bulgarian Split Squats (Left Leg) @ 30X1, Rest 45 seconds

A2. 8 Bulgarian Split Squats (Right Leg) @ 30X1, Rest 45 seconds

A3. 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)

(go as heavy as possible; after the fifth push press, go directly into the walk). Rest 45 seconds

A4. 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm), Rest 45 seconds
B. Three sets for times of:

Row 400 Meters

15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes.

C. Mobility = Foam Roll