Warmup: dynamic warm up 

Pre-mobility: super front rack
Health and Fitness   

A. 0:10-0:40

3 sets:

A1. Front squat x 6-8 @21X2, rest 60s

A2. Push ups x 10-15 (use incline if needed), rest 60s

A3. Medicine ball slams x 15, rest 60s
B. 0:40-0:50

“Annie”

50-40-30-20-10

Double unders 

Sit ups 
Classic: 

A. 0:10-0:20

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Front squat x 4-6 reps @ 65-70%

Station 2 – Ring Dips x 10-15 reps @ 2111 (banded if needed) 
B. 0:40-0:50

“Annie”

50-40-30-20-10

Double unders 

Sit ups 
D. 0:50-1:00

Mobility of choice