0:00-0:10 Warm up: CF warm up x2, Seal/Crab tag gamePre-mobility: 10 Inch worms with 3 second pause in hamstring stretch 

Health and Fitness
0:10-0:30

A.Three sets of:

Push Press x 6-8 reps

Rest 45 seconds

MB Hip Bridge x 8-10 reps each leg @ 2011

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds
B. “Fran”

21-15-9

Thrusters

Pull ups 
Classic:

0:10- 0:30
A. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 3-5 reps – Suggested Loading 70%, 75%, 80%, 82%, 85%

Rest 20s

MB Hamstring Curls x 12 @ 2111 
B. 0:30-0:45

“Fran”

21-15-9

Thrusters
Pull ups 
0:50-1:00

D. Mobility = 5 point upper with band