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

3 LR Single Leg Penalty Box Hops
3 15y A-Skip, 15y Sprint

or

DIY: Barbell Speed Work
Roughly 50% of your 1RM
9×5 Bench Press
9×3 Box Squat
7×2 Deadlift

15 – 35: COTD

AMRAP 15-20
Gauntlet of:

30y Farmer Carry (35/53/70)(26/35/53)
60y Sprint
30y Farmer Carry

then

20 Sledges (35/53/70)(26/35/53)
300m Row