A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.
B) 1 Mile Run
rest 5 min
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Squats
rest 5 min
2000 m Row
rest 5 min
C) 3 Sets
Single Arm Banded Tricep Pull Downs x20 ea.
Single Leg Step-up x8 ea. @30×1
