0:00-0:10Warm 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: Banded hamstring flossing on rig x 60s on each side
Health and Fitness: 

A. Every 3 mins for 15 min (5 sets), complete:

Push Press X 3-5 reps @70-80% (increase through the sets up to 80%), rest 20s
15-20 Hanging Knees to Chest or as high as possible @ 2011
B. For Time:

22-18-14 

KB or DB Walking Lunges (55/35 for advanced or 35/20 for intermediate) 

32-28-24

Assault Cals

Classic: 

A. 0:10-0:25

A. Every 3 mins for 15 min (5 sets), complete:

Push Press X 3-5 reps @70-80% (increase through the sets up to 80%), rest 20s

15-20 Hanging Knees to Chest or as high as possible @ 2011
C. For Time:

22-18-14 

KB or DB Walking Lunges (55/35 for advanced or 35/20 for intermediate) 

32-28-24
Assault Cals

Mobility: Foam Roll, Pigeon, spider man, up-dog