Health and Fitness/ Classic Warm up: coach’s choice 

Three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011

Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm

Rest 60-90 seconds

Plank x 60-90 seconds

Rest 60-90 seconds
B. 0:25-0:35 
Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Strict Burpees x 3 reps

Alternating Dumbbell Rows from the Plank x 5 reps (each arm)

Dumbbell S2OH x 10 reps

Rest two minutes and then repeat.
D. Mobility of choice