Warmup
Run 400m
3x6-10 Glute Ham Raise
3x:45 sec Plank
3x6-10 HSPU
Strength
5x3 Sumo Deadlifts
WOD
21 Shoulder to Overhead (115/75)
Run 3 Laps
15 Shoulder to Overhead
Run 2 Laps
9 Shoulder to Overhead
Run 1 Lap
REC
5 Lengths of box Broad Jumps
*Try to make it in fewest jumps possible