Warm up: PVC complex:

Agility Ladder: forward run (both feet touch in box), lateral runs (both sides), hops (inside and out of each box), single foot (inside/out of each box), left foot hops (in each box), right foot, burpee hops (hands outside box, jump with feet inside box)

Pre-mobility: 10 slow inchworms, 10 arms circles each front and back

Health and Fitness

A. Three sets of:

A1. Push Press x 4-6 reps, Rest 60 seconds

A2. Single Leg Hip Bridge x 6-8 reps each leg @ 3011, Rest 60 seconds

B. For time:

21 Burpees

15 DB Thrusters

9 Pull-Ups

800 Meter Row

9 Pull-Ups

15 DB Thrusters

21 Burpees

Classic:

A. Five sets of:

Push Press x  3-5  suggested loading – 70%, 75%, 80%, 85+% Rest 2-3min between sets

B. For time:

21 Burpees

15 Thrusters

9 Pull-Ups

800 Meter Row

9 Pull-Ups

15 Thrusters

21 Burpees

C. Mobility = Alexander shoulder rolls