Warmup: ROM, dynamic stretches, 10 banded pass thru’s, 10 banded pull-aparts, 10 leg swings, each leg, 4oom run – do 15 jumping squats at the turn around point.
DB/KB Thrusters for 1:00, then
21 Pullups, 9 Wall Balls, 400m Run
15 Pullups, 15 Wall Balls, 400m Run
9 Pullups, 21 Wall Balls, 400m Run
Cooldown: Roll out shoulders, calf and hip opening complex stretches