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
9×5 Bench Press
9×3 Box Squat
7×2 Deadlift

15 – 35: GPP

Row 1000m
10 30y Sprints, rest as needed
360y Farmer Carry