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

0:10-0:30

A. Four sets of:

A1. Press Press x 6-8 reps, Rest 45-60 seconds

A2. Band pull aparts x15 @ 2011, Rest 45-60 seconds

B. 0:30-0:40

For time:

Row 1000m 

50 DB Shoulder to Overhead

*Choose a rowing distance and weight the you can complete this under 10min
Classic:
0:10- 0:30

A.4 sets:

Push press x 4-6 reps -suggested loading 65%, 70, 75, 77-80%, rest 2min

0:30-0:40

B. For time:

Row 1000m 

50 Shoulder to Overhead (95/65, or a weight you can do 10 UB reps with) 

*Choose a rowing distance and weight the you can complete this under 10min

0:40-0:50

C. Assistance if time:

GHD Back Extensions x 10-12 reps @2011, rest 60s 

0:50-1:00

D. Mobility = 5 point upper with band