12-15 minutes
Front Rack Carry x 100ft
SA DB Row 5/side
sled drag x 200ft.

rest 5 minutes

5 rounds
1 minute GHD/abmat sit up
1 minute kb swing, 55/35#
1 minute lateral box jump overs, 24/20
1 minute rest

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15