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: Bottom Squat hold with Barbell
Health/Classic
A. Every 3 minutes, for 18 minutes (6 sets) complete the BB Complex Below:
From the Rack:
Front Squat x 6 reps
Push Jerk x 6 Reps
Bent over Row x 6 reps
Build over the 6 sets
B. 5km Row