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

Pre-mobilty: T-spine mobilization
Health 

A. From Invictus

Every 5 minutes, for 30 minutes (6 sets):

Row 400 Meters

20 Russian Kettlebell Swings (heavy)

40 Double-Unders

B.

Two sets of:

Bottom Squat hold x 60 seconds, rest 60s

Plank x 60 seconds, rest 60s
Classic: 

A. From Invictus

 Every 5 minutes, for 30 minutes (6 sets):

Row 400 Meters

20 Russian Kettlebell Swings (70/55)

40 Double-Unders

B. Two sets of:

Bottom Squat hold x 60 seconds, rest 60s

Plank x 60 seconds, rest 60s
C. Mobility = Foam Roll