200yd run
dynamic movement for 10 min focusing on lower body

2 rounds
20 banded good mornings
6 goblet squats3431

Weightlifting

Back Squat (10x3 @ 80%)

Metcon (Time)

3k row/bike

this will start with each athlete performing 10 burpee's once the athlete is finished they will race to the rower or bike and start their 3k after the athlete reaches 500m on rower or 800 on bike they will have to get off and perform another 10 burpees and race back to whatever machine they can get to and repeat until 3k is complete