200 yard run
leg and arm swings
20 kb swings 53/35
1 min each banded shoulder stretch
1 min partner pancake stretch

    Weightlifting

Back Squat (a.) 2x10 @ 50% b.) 2x10 T2B)

Metcon (AMRAP - Reps)

12 mins
20 kb swings 70/53/35
100 yard run