400m Run

100ft Lunge w/stretch

Mobility:

Posterior chain floss (it’s on one of the mobility posters if your curious)

3×20 count hold each leg

Strength:

Sumo Dead Lift 4×10 @ 50%-65%

Warm-up 1×10. 10+ on the last set.

20min time limit

Conditioning:

AMRAP 20min

10 Pull-ups (5 Chest 2 Bar, Rx’d only)

10 Wall Balls, 20#(14#)

15 Kettle Bell Swings, 24kg(16kg)