1. 0-5 :WARMUP IT IS YOUR RESPNSIBILTY TO WARM-UP WITH THEN 8MIN. IF YOU ARE LATE YOU RISK INJURY. 10-20 THORACIC OPENING ON FOAM ROLLER :20-40 QUAD/HIP AND GLUTE SIDE STRETCH 5-10 ROLL OVER TO V-SIT 10-20 BAND LATERAL HAND WALK 10-20 BAND LATERAL/MONSTER WALK 5-10 COSAK LUNGE

 5-15: SAQP

10 L/R Single Leg Hip Thrust 10 L/R Rack Bar Run

or

DIY: Barbell Speed Work Roughly 50% of your 1RM 9x5 Bench Press 9x3 Box Squat 7x2 Deadlift

15 - 35: GPP Row 1000m 10 30y Sprints, rest as needed 360y Farmer Carry