Dynamic warmup (10 min)
Back Squat - 4x12
RDL - 4x12
KB Snatch - 3x15/arm
Push Press - 3x12
Front Raise + Lateral Raise - 4 x10+10
Sled Push - 4x100m sled push; 4x45# plates on sled
Cardio
Assault Bike - 8 Rnds; :40 bike, :20 rest.
Static stretch (10-20 min)