Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: anterior compartment smash x 2 min each side
Health: 

A. Four sets of:

A1. Bench Press x 6-8 reps @21X1, Rest 45 seconds

A2. Banded Face Pulls x 20, Rest 45 seconds

B. 14 min AMRAP

400m Row

20 SDLHP 

20 Alt Stationary Forward Lunges
Classic:

A. Every 2:30min x 7sets:

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%+

*Set 7 – 1 rep @ 95%+ (potentially a new PR) 
B. 14 min AMRAP

400m Row

20 SDLHP (95/65)

20 Alt Stationary Forward Lunges (95/65)
C. 3 sets:

C1. Banded Face pulls x 20, rest 45s

C2. Banded Tricep Push downs x 12 @2010, rest 45s