Warmup: Jog 200m, 50x Jumping jacks, 40x Sit-ups, 30x Push-ups, 15x Squat jumpsPre-mobility: Partner T-spine hanging from Rig 2x30s 

Health and Fitness

0:10-0:35

A. Four sets of:

A1. Pull ups x 4-8 reps, Rest 60 seconds

A2. DB Front Foot Elevated Split Squat x 8 reps each (place front foot on a 45# plate and back foot on the floor), Rest 60 seconds

A3. Front Plank x 45-60 seconds (to up the challenge do this with you hands on the rings, Rest 45 seconds
0:30-0:50

B. Every 4 min X 6 sets:

Sled Drag X 100m (50m out and back) 

Russian KBS X 30s for Max reps  
Classic

0:10-0:25

A. Every 3 min X 12 minutes (4 sets), complete:

Pull ups X max reps (try to aim for a minimum of 6 on each set, band up today if needed)

Immediately followed by 45-60s Plank on Rings
0:25-0:50

B. Every 4 min X 6 sets:

Sled Drag X 100m (50m out and back) (95/65)

Russian KBS X 30s for Max reps (70/55)