200yd run
Arm and Leg swings

A1. kneeling single arm kb press 3x8-10
A2. goblet squats w/kb 3x4; 3511
A3. side plank on elbow 3x30-45sec
A4. WB 3x6-8
A5. single arm kb bent over row 3x8-10
*20 to 30 sec rest between each set for all

set up for work out

Metcon (AMRAP - Rounds and Reps)

AMRAP 13

20 WB 20/14
8 C2BPU's
40 DU's
12 T2B