15 min dynamic hip and run based warm up
+
3 rounds
Row 500 meters
200 meter farmers carry #54-70 Kettle bells or dumbbells each hand (try not to drop kettle bells- no big deal if you do)
10 thrusters light weight
10 walking Lunges front racked (same weight as thrusters)
10burpees
+
400 meter walk cool down after 3 rounds.