Dynamic Stretch

Hurdle Mobility

6 sets (3 sets R, 3 sets L) Turkish Getup to the standing position. While keeping KB or DB overhead perform 20m walking lunges. When you reach 20m complete the Turkish Getup to the down position. Next set use the opposite arm.
Ring Rows 6×8-12

5 Rounds for time…
Run 500m
20 Pushups
20 Wall Balls
Row 250m (If there is a log jam on the rowers you can start performing burpees. For every 2 burpees subtract 10m from your row until a rower opens up)