Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: Posterior chain smash and floss
Health and Fitness

A. deadlift – in 10 mins build to a heavy single 

B. Every 4min X 6 rounds

6 deadlifts @ 50-60%

4+8 DB bench press

6 gym Length sprints 

Classic: 

A. Deadlift – in 10 mins build to a heavy single

B. Every 4min X 6 rounds

6 deadlifts @ 50-60%

4+8 DB bench press
6 gym Length sprints 

Each round should not take longer than 2min or faster than 90s. If it takes longer than 2 min you will have to decrease weight or reps. If it takes less than 90s then increase load. 
C. Mobility: Foam Roll