Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Overhead Squat
E3MOMx15 min
5 @ 80%

Conditioning
800 Meter Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
400 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
200 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

Extra Work
Stamina Conditioning
EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)

*Programming modified from Ben Bergeron's CompTrain