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. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Pistol Progressions x 10 reps

Station 2 – 30 seconds Handstand hold 

Station 3 – 30-45s seconds of Hollow Body Hold

Station 4 – Pull ups x 6-10 or Negatives x 3-5
B.

Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar or Knee Raises 

Rest 60 seconds
Classic: 

From Invictus 

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Alt Pistols x 10-14 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups or Transisitons x 3-5 reps
B. Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds
C. Mobility = Foam Roll