Warm-up:

100m Run

20 Good mornings

20 Strict Press

1 min plank

1 min banded shoulder

1 min pigeon

 

Metcon:

100m run

10 kb swings 53/35

90m run

10 kb swings 

80m run

and so on to 10yds

 

Cool Down:

10min cool down row, bike or ski