MOBILITY & WARM UP

8 minutes for quality
1 minute row (Start easy and build intensity each round) (OR Jog)
10 Dynamic Squat Stretch
10 Alternating Samson Stretch
5 Single Arm Kettlebell Thruster (light) (each side)

SKILLS & MOBILITY

 1 Set: (at workout pace)
200m Run
10 Single Arm Dumbell Thrusters #22.5/15
200m Run

CONDITIONING

“Scream”

3 Rounds For Time
400m Run
40 Single Arm Dumbell Thrusters #22.5/15
400m Run

Rest 1/2 time of ruond