Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
-trainers choice

Then

FITNESS-
For time:
50 kb swings
50 sit ups
50 step ups
20 burpees

PERFORMANCE-
For time:
50 kb swings @ 70/35#
50 sit ups
50 S2O @ 95/65
50 K2E
50 PC @ 95/65
50 burpees




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