Dynamic warm up
Group warm up
30 Turkish get ups alternating
OH squats
2-2-2-2 by feel 2 second pause
5 rounds for splits
Row 300 meters
20 KB swings 1.5/1.0
10 toe 2 bar
Rest as needed between rounds
Mad mobi
Lat stretch
Pigeon
Hamstring up n over
Shoulder bully
Press ups