Endurance:

Run 1 mile

Warm Up: 

• Barbell complex – start with 45# bar adding 10lbs. to RM
  
• Deadlift-upright row-hang squat clean-front squat-push press-back squat x6
• x6 burpees

Phase I:  Strength & Intensity

x5 rounds

• Military floor press x 3
• Renegade row x5

Phase II:  Metcon Intensity

• “Fran”  21-15-9
• Thrusters
• Pull ups

Core & Durability:

• 200m sprint
• 10 Jumping lunges
• 25 4 count flutter kicks
• Hip Mobility

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