Stuff

head to toe warm up
20 kb swings
10 kb clean to press each side
10 deep squats-double rack kb
10 bent over kb row per each side
10 kb curls
10 weighted wipers

Rinse and repeat

Intermission: 4 100 yd sprints
1 jog to 50- then 50% to the 100
2 50% to 50-then 75% to 100
3 75% to 50-then max to 100
4 max to 100

20 kb swings
10 kb clean to press each side
10 deep squats-double rack kb
10 bent over kb row per each side
10 kb curls
10 weighted wipers