1:30/1:00/0:30 each @ increasing pace

1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Build to workout weight for DB thrusters and box step overs
+
@ workout weight
200m Run
8 DB thrusters
250m SkiErg
8 DB box step overs
200m Run