0:00-0:10 Warm up: CF warm upx3
Health and Fitness

0:10-0:30

A.Four sets of:

A1. Back Squat x 4-6 reps, Rest 60 seconds

A2. DB Bent over Row x 8 reps each @ 2011, Rest 60 seconds
B. Partner up and get an assault bike

Complete for three separate times:

3 miles

REst while your partner is riding

2 miles

Rest while your partner is riding

1 mile
Classic:

0:10- 0:50
A. 4 sets:

A1. Back Squat X 3 reps across @ 80-85%, rest 60s

A2. DB Bent over row X 10 each arm @21X1, rest 60s
B. Same
D. Mobility = 5 point upper with band