3 Rounds at warm-up pace
300m Run
30 Jump Rope Contacts
15 Squats

Dynamic Stretching

4 x 30 sec KB Swing

900m Run
150m Row
10 DB Thrusters (80 lbs / 50 lbs)
600m Run
200m Row
15 DB Thrusters (80 lbs / 50 lbs)
300m Run
250m Row
20 DB Thrusters (80 lbs / 50 lbs)