200yd run
arm and leg swings


A1.contralateral tall kneeling to standing w/dumbbells in each hand 3x10 https://www.youtube.com/watch?v=5E3ylmfTWjo
A2. v-ups 3x20
A3. weighted db lunges 3x8
B1. 30 air squats

use kettle bells if need be
these are supersets

box shoulder stretch 2x1min
doorway stretch 2x1min

Weightlifting

Walking Lunges (building to a 5yd max weighted walking lunge)

lunge is in the front rack

Metcon (Time)

3 rounds for time
20 box jumps 24/20
20kb swings 53/35