0:00-0:10: Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Overhead rib mobilization 
Health and Fitness

0:10-0:30

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Seated DB Strict Press x 8 reps

Minute 2 – Strict Pull-Ups x 5-6 or Negatives x 3-4 reps @31X1 X=step back to chin above bar 

Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110
C. 0:30-0:50

From Invictus, For time:

40/25Calories of Assault Bike

100 Double-Unders

30/15 Calories of Assault Bike

80 Double-Unders

20/10 Calories of Assault Bike

60 Double-Unders
Classic

0:10-0:30

A. Every 2 minutes, for 16 minutes:

Station 1: Weighted Pull up 1-1-1-1 (build)

Station 2: single arm L-seated DB Overhead press x 8 each @20X1
B. Pull ups 3 x Max reps (make set 1 your best set, see how consistent or close to you can be), rest 2 min between sets
C.0:30-0:50

 From Invictus, For time:

50/35 Calories of Assault Bike

100 Double-Unders

40/25 Calories of Assault Bike

80 Double-Unders

30/20 Calories of Assault Bike

60 Double-Unders
D. 0:50-1:00

Mobility: 5 point overhead mobilization with band, Couch stretch