250m Run
:30s Per side Hamstring Stretch
(https://youtu.be/WeJm_UB9dfU)
10 Cossack Squats
10 Inchworms w/ Pushup
10 Single Leg toe touch (Airplanes)
30 Banded Goodmornings
10 Single Leg DL's w/ empty bar

 For time in teams of 2 (solo do 1/2 reps):
800 meter Farmer Carry (pick loads)
100 Lunges (total steps)
100 Sit-ups
100 One Arm Snatches (same as farmer carry or pick)
800 meter Bumper Carry (45/25)

Rx+
800 meter Farmer Carry (pick loads)
100 Lunges (total steps)
800 meter Bumper Carry (45/25)
100 Sit-ups
800 meter Run
100 One Arm Snatches (same as farmer carry or pick)

Foam Roll:
1. Lats/ Under Arm Pits
2. IT Bands
3. Piriformis (Glutes)
4. Adductors to Groin
4. Quads
5. Quad stretch kneeling sitting tall
6. 10 x V-sit Rollovers
7. 10 x Groiners each side