A) Warm-Up: 2 Sets
100m Run
10 Reverse Lunge
10 Quad T-Spine Rotations
10/side Single Arm DB Upright Rows
B) Strength/Skill: 3-4 Sets
1) 8/side Chainsaw Rows
2) 20-30 sec/side Single Arm Plank with DB Isometric Row
C) Metcon: Every 3 min x 4 Sets
20 Switch Lunges
12 Dual KB/DB Cleans
200m Run