Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: Pigeon and spiderman

Health and Fitness/ Classic

A. 3 sets of:

(Health) Back Squat x 4-6 reps, Rest 20 seconds

(Classic) Five sets of:

Back Squat x 3-5  suggested loading – 70%, 75%, 80%, 85+% Rest 2-3min between setss

B. 3 sets

Turkish Get-Up x 1-2 reps each arm, Rest 2min

C. In teams of two, alternate sets to complete as many rounds and reps as possible in 15 minutes of:

6  Box Jump-Overs

6 Wallball

6 cal assault

C. Mobility: Barbell smash quads, calves and shoulders