0:00-0:15Warm up: Jog 400m, then dynamic warm up and mobility 
Health and Fitness 

0:15-0:50

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

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell
Classic:

0:15-0:50

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

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

*Note times for each of the six sets individually.
0:50-1:00

D. Mobility of choice