2 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups

Every 3:00 for 12:00 (4 sets):
3-4 front squats, 20X1
+
2 sets for times – all-out effort today:
400m row
10 burpees
10 Russian kettlebell swings
10 burpees
10 Russian kettlebell swings
10 burpeees
*rest roughly the same amount of time it takes to complete the work, or pair up someone and rest while they go until you each have completed 2 rounds
+
5:00-10:00 coach-led mobility

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