6 3

WARMUP

400m run
         
      Then
2 rounds

6 burpees
30 sec Fast Feet in place
8-8 Samson Stretch
5 Inch Worms
6 turkish getups
1 min deadhang
5-5  Cossack Squat Slow
30 sec hold bottom of a squat

BUYIN

tabata 4s

ring row
pushups
HP cleans

WORKOUT

15 Min amrap

400m Run
15 OH Sq     95/65
             OR  75/55  OR   65/45
15 Burpee Box Jump  24/20

             OR  bodybuilder box-step

BONUS

Testing
goals
intervals

and/or

relaxed
Lat Smash
Quad Smash
Overhead Rib Mobilization
Suprapatellar Smash & Floss