Warmup: ROM, dynamic stretches, squat with torso twist, 5 jumping squats, 10 Russian Kettle bell swings, then 5 x :30 hard/:30 easy row or run
WOD:
800m run
then 5 rounds of
5 landmines, ea side
10 Push-ups
5 Sumo DL (135-165/95-115#)
10 Pull-ups
5 Single leg broad jumps, ea side
finish with
800m run
Cooldown: Use lacrosse ball to roll out feet, shins, calves and shoulders
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