GROUP WARMUP
3 sets –
:30 Row
5 Shoulder-to-overhead 
5 Front Squats
5 Thrusters
5 Burpees

TEST
For time:
40/35 Calorie row 
30 Bar-facing burpees  
20 Thrusters Rx 45/35
*heats of 10 every 12 minutes

DUMBBELL COMPLEX
2 Sets of:
6 Deadlift Rx 50/35; Master55+ 35/20
6 Steps stationary reverse lunge  

STRENGTH
2 Sets of
10 banded side steps (band above knee)
6 Steps kettlebell front rack lunge 

MOBILITY
1:00 box stretch 
10 PVC pass-throughs 
1:00 standing hamstring stretch