Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: Overhead rib mobilization 
Health and Fitness

A.Three sets of:

A1. Pull ups X 4-6, Rest 60 seconds

A2. GHD Sit up x 15-20 reps, Rest 60 seconds
B. 2 rounds of;

1 min wall ball

1 min DB push press (35/25)
1 min box jumps
1 min KB SDLHP (swinging style, KB does not touch ground) (55/35)

1 min HS hold on wall 

1 min rest
Classic: 

A.Four sets of:

A1. Pull ups – 2 weighted (DB in feet) + 4 Deadhang + 4-6 Kipping, Rest 60 seconds (if pull ups are not your thing then work on a progression provided by coach X 4-6 reps)

A2. GHD Sit up x 15-20 reps, Rest 90 seconds
B. 2 rounds of;

1 min wall ball

1 min DB push press (35/25)

1 min box jumps

1 min KB SDLHP (swinging style, KB does not touch ground) (55/35)

1 min HS hold on wall 

1 min rest

C. Mobility = Foam Roll