Warmup: ROM, Dynamic stitches, hip openers, 10 Goodmorning + squats, 10 side lunges, 10 ring rows, 10 pushups, 400m run
WOD:
10:00 AMRAP
4 KB Single Arm Snatch, ea side AHAP
8 Burpees
12 Situps
Rest 5 minutes, Then
10:00 AMRAP
10 Russian Kettlebell Swings 53/35#
100m Sprint (fast cadence/turnover)
Cooldown: smash shoulders, abs and hips with lacrosse ball. Stretch
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