1000m row for time or 800m run (if no rower)
10 minute rest
6 Power cleans #135
8 walking Lunges front racked #135
10 burpee over bar
200 meter farmers carry #70 Kettle bells or DB's each hand
Cool Down: 200m walk 15-20 mins dynamic hip, thigh, and back stretching.
foam rolling (if available) the quads, thighs, and calves 15 seconds per area and 30 seconds slow entire back.