100 yard run
30 banded good mornings
30 sec plank hold x 4; 10 sec rest
1 min each side pigeon pose

Weightlifting

Ex. the set is 1 1000, 2 1000 down; no pause; up; no pause at the top. also reps x sets so 3 reps/10 sets

Front Squat (tempo 2010; 3x10; rest 20sec 65%)

Metcon (Time)

3 rounds
30 kb sdhp 53/35
30 alt jump lunges
15 L, 15 R kb push press 53/35