Warm up
5 min run out+run back
10 burpees otm x 5 min
Mobilize
A) :20 on/:10 off for 12 minutes on the rower
B) 5 rounds*
60 unbroken dubs
40 unbroken wallballs 20/14
20 unbroken deadlifts 225/155
C) 3 sets of 25 unbroken ghdsu*
*assault bike in between sets as slow and as long is needed to recover for the unbroken set next set.