0:00-0:10 Warmup:Dynamic warm up lead by coach
Health and Fitness

A. 0:10-0:25

E2MOM x 5 sets (10 min)   

Deadlift x 4-6 reps 
B. 0:25 – 0:45

3 sets:

2 TGU each side

*Build to a heavy double
C. Complete

12 HSPU – complete with box mod or push ups, advanced do Strict

20 GHD – Sit up

9 HSPU

20 GHDSU

6 HSPU

20 GHDSU

Classic 

A. 0:10-0:25

E2MOM x 5 sets (10 min)   

Deadlift x 3 reps – suggested loading – start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, 90%+ 
B. 0:25 – 0:45

3 sets:

2 TGU each side

*Build to a heavy double
C. 0:45-0:50 Complete:

12 HSPU – complete with box mod or push ups

10 GHD – Sit up

9 HSPU

10 GHDSU

6 HSPU

10 GHDSU