2 sets:
2:00 bike, row, or ski
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches

Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

Every 3:00 for 6 sets:
15 Supermen arch-ups
12 double-DB farmers carry reverse lunges (35/50 lb)
10-15 unbroken double-DB deadlifts

Warm up

*movement prep

AMRAP 25 minutes

400m/500m Row

10 burpee to target

15 wall ball (14/20lb)

10 lunges w/ WB over shoulder

5 Deadlifts (145/225)

Finisher:

2 - 400m run

*1 min break