0:00-0:10 Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each Pre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 
Health and Fitness

A. 100 double unders

50 K2E

400m run

60 Burpees 

40 air squats

500m row

60 MB Slams

30 hand release push ups

400m run 
Classic:

A.100 double unders

50 K2E

400m run

60 Burpees 

40 Air squat

500m row

60 MB Slams

30 hspu (scale appropriately) 

400m run 

D. Mobility = T-spine smash, banded bully