Warm up:  30 seconds of: jumping jacks, side lunges, active Spider-Man’s, Cossack squats, active Samson stretch, air squats

Pre-Mobility: T-spine mobilzation

Health and Fitness / Classic:

A. Four sets of:

Plank on Rings x 30-45s, rest 2min

B. AMRAP in 3 minutes of:

10 Single-Arm Dumbbell Snatches each

5 Burpees

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of five sets.

D. Mobility of choice