200 yard run
10 yard broad jumps
20 alternating single arm kb SDHP
30 pvc pass throughs
20 banded good mornings
1 min box shoulder stretch
1 min each leg pigeon pose

Metcon (Time)

take 10 mins to set up and warm up for workout

3 rounds
10 hang power snatch 115/75
20 pull ups
30 box jump step down 20 in box
100 yard run