200 yard run all out (get blood moving)
arm and leg swings
10x1 each side clamshells
https://youtu.be/CiqvDV8pzRk

Metcon (No Measure)

A1. push press, 20x2
A2. good mornings, 20x2
B1. SDHP, 20x2
B2. air squat, 25X2
C1. 20 yard walking lunge x2
C2. flutter kicks 30sec on 30sec off for 2 mins x2
D1. KB single arm press 20x2 L&R
D2. abmat situps 30x2

repeat x1

weight listing
barbell movement 95/75/55
kb 35 and lower