1. Warm Up: Foam Roll

3 rounds:

• Curtis P, 5 reps (65#)
• Knees to elbows, 10 reps
• MB Side Oblique Throws, 10 reps/side

2. Stamina: Mashup 20:10x4

• HSPU
• Box Jumps

3. Work Capacity - 21-15-9reps

• Row, calories
• Burpees
• Shoulder Press

4. Durability

• Turkish Get Ups, 3x3 reps