Warm up: 5 min easy Row, then 2 sets of: 10 Lunge reach and twist, 10 side to sides, Russian walk, arm circles each way, chest pops
Health and Fitness /Classic 

A. 0:15-0:45

Every minute for 21 minutes (7 sets)

Min 1 – 10 Box jumps

Min 2 – 10-15 Wallball 

Min 3 – 20 Double unders (30 singles) + 6-8 T2B
Immediately after for time, complete:

10 Box jumps

15 Wallball 

20 Double unders

8 T2B
C. Mobility of choice