Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Hanging T-spine Mobilization 2x30s
Health and Fitness

A. 30 minute AMRAP, done at 70-75% intensity:

5-8 Strict Pull ups

100ft Farmers Carry – Heavy (x 2 lengths of the rig)

15 Kettlebell Swings (55/35)

20 Cal Assault 

Rest 1 min
*NOTE: this is not an all out effort, this is an aerobic capacity workout
Classic:

A. 30 minute AMRAP, done at 70-75% intensity (on the RPE of 1-10, be at a 7/10):

5-8 Strict Pull ups

100ft Dual KB, DB or handles Farmers Carry HEAVY (x 2 lengths of the rig)

15 Kettlebell Swings (55/35)

20 Cal Assault 

Rest 1 min
*NOTE: this is not an all out effort, this is an aerobic capacity workout
D. Mobility = Foam Roll Legs