Warm up: Dynamic Warm upmobility: Spiderman and pigeon 
Health and Fitness

A.Three sets of:

A1. Back Squat x 10 reps @ 20X1, Rest 90 seconds

A2. Supine Medicine Ball Leg Curls x 12 reps @ 2010, Rest 90 seconds

A3. Reverse Snow Angels x 20 reps @ 3030, Rest 90 seconds
B. From Invictus

Complete as many rounds and reps as possible in 15 minutes of:

10 Pull-Ups

20 Wall Ball Shots

30 Kettlebell Swings
Classic

A. Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%
B. From Invictus
Complete as many rounds and reps as possible in 15 minutes of:

30 Wall Ball Shots (20/14 lbs)

30 Pull-Ups

30 Kettlebell Swings (24/16 kg)
D. Mobility: 5 point overhead mobilization with band, Couch stretch