A) warmup
Row 250+10 hip ext+5 GHR x 3 rounds
5×30′ HS walk
B)
80 KB swings 53/35
Run 400m
60 KB swings 70/53
Run 800m
40 KB swings
Run 1 mile
C) 5 rounds
10 DB rows right arm
10 DB rows left arm
20 ab mat sit-ups
Rest as needed between rounds
D) class