Warm up.
3 min. Ski erg
Then
2 sets
8 Russian KB swings (light)
8 goblet squats(light)
8 shoulder roll up wall
Conditioning:
For time
3 rounds
200 meter run
10 front squats
Rest 8 minutes
5 minute AMRAP
25 double unders (50 singles)
10 shoulder to overhead
Mobility:
2 sets
1:00 pigeon stretch
1:00 frog stretch
1:00 twisted cross each side
1:00 couch stretch stretch