Warm up(0:00-10:00)
100m run
15 hip rotations per
15 swing kicks per
then
Quad Stretch 
Knee to Chest 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spiderman 
Solider Kicks 
Toe Walk 
Heel Walk

Mobility(10:00-14:00)
Calf smash on kettlebell 1:00 min per
Child's pose on kettlebell 1:00 min

Skills/Teach(14:00-25:00)
Kettlebell swing-arms long, breathe oh
Movement Prep:
Movement Prep, with lighter kettlebell:
5 Deadlift 
5 Hip Pops (load back, squeeze glutes) 
5 Russian Swings 
5 American Swings

Run through(25:00-30:00)
100m run
5 kbs

Metcon(15)
“Swing Set”

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Opt(12)
3x200m run on the 2 min
5x1 jerk
Tabata airdyne
hspu 8x3, or hspu goat work

Finisher
30 scap push ups
30 band pull aparts
1 min sec v sit
100 knee tap crunch
1 min butterfly stretch