Warm up: 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft
Pre-mobility: Bottom squat with barbell just above knees x 2min
Health and Fitness

A. Three sets of:

A1. Front Squat x 8-10 reps @ 30X1, Rest 60 seconds

A2. Wall Climbs x 3-5 reps, Rest 60 seconds

A3. Plank from Elbows x 60 seconds, Rest 60 seconds

B. For time:

1 round of:

  30 Cal Assault

  50 squats

  25 Ring Rows

Then, 2 rounds of:

  20 Cal Assault

  30 squats

  15 Ring Rows

Then, 3 rounds of:

  10 Cal Assault

  20 squats

  10 Ring Rows
Classic:

A. Five sets of:

A1. Front Squat x 4-5 reps Suggested Loading – 3-5 70%, 75%, 80%, 85%, Rest 20 seconds

A2. Handstand Push-Ups x 10-15 reps or Wall Climbs x 4-6 reps, Rest 3 Minutes

B. For time:

1 round of:

  30 Cal Assault

  50 squats

  25 Ring Rows

Then, 2 rounds of:

  20 Cal Assault

  30 squats

  15 Ring Rows

Then, 3 rounds of:

  10 Cal Assault

  20 squats

  10 Ring Rows
D. Mobility = Shoulder and Lat smash