Warm up(0:00-10:00)
20 second rotations: 
Jumping Jacks 
Knee to Chest 
Quad Stretch 
Soldier Kicks 
Active Samson 
Active Spidermans

then

3 Walkouts 
10 Sit-ups 
2 Walkouts 
10 Push-ups 
1 Walkout 
10 Air Squats

Mobility(10:00-15:00)
:30 sec pvc pass through
1:00 min kb ankle stretch
:30 sec narrow grip pvc pass through

Teaching(15:00-35:00)
Kettlebell swing skill/teach
Putting kettlebell down between each:
5 Kettlebell Deadlifts 
5 Hip Pops (load back, squeeze glutes, arms passive)
5 Russian Swings 
5 Full Swings

Grab Workout weight:
5 Full Swings

Toes to bar teaching/skilk
5 Scap Pull-ups 
5 Kip Swings 
5 Knees to Chest 
5 Toes to Bar

Sandbag/plate run
Leaning at the ankle to create a “falling” position that uses gravity to the athletes favor. Leaning at hip can cause back strain.

Practice with a 100 meter unloaded then 100m loaded.

Run through(35:00-40:00)
5 Toes to Bar 
5 Kettlebell Swings 
50 Meter Wreckbag Run

Metcon(20)
15-10-5
kbs 70/53
ttb-mod as needed

800m sandbag run

5-10-15
kbs 70/53
ttb-mod as needed

Optional(10)
6x40m run
4x2 bench-climb

Finisher
30 band pull aparts
1 min s/a para per
1 min hamstring stretch per
:30 side plank per
1 min plank