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/classic

0:10-0:30

A. Sumo DL instruction

1. 3 sets of:

Sumo Deadlifts x 6-8 reps 

2. T2B instruction 

3 sets of 6-8 T2B
0:20- 0:50

A. EMOM for 30 minutes (10 Rounds):

Minute 1: 6-8 Sumo Deadlifts @60% conventional deadlift (these are not high pulls, just deadlift)

Minute 2: 8-10 T2B (or leg raises)

Minute 3: 100m sprint (50m out and back)
0:50-1:00

D. Mobility = 5 point upper with band