Warmup: Pizza game x 5 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Anterior compartment smash 

Health and Fitness/Classic:

A. Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Bench Press x 3 reps – build to “today’s” heavy 3 reps

Station 2 – Dual KB Front Rack Split Squat x 8 each side @2111 
B. 21-15-9

Sumo Deadlift High pull (KB for H&F)

Toes to bar or knee raises
C. Optional 3 sets:

60s plank 

Rest 60s
D. Mobility: 5 point overhead mobilization with band, Couch stretch