Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,  

Health and Fitness   

A) 4 sets:

A1) Front squat X 6-8 reps @ 2010, rest 45s

A2) Low ring Planks X 30-45s, rest 45s

A3) Double under or skipping practice X 1min, rest 45s

C) From Invictus 

For time:

40 Wall Ball 

400 Meter Run

40 Burpees

400 Meter Run

Classic: 

A) 4 sets:

Front Squat 

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*rest as needed between sets

B) 3 sets, 

Low ring planks X 45-60s, rest 2min between each set 

C) For time:

40 Wall Ball 

400m Row

40 Burpees

400m Row
D. Mobility of choice